Foundations of
Size & Strength
Welcome to Foundations, a beginner full-body gym muscle-building program!
This program is for individuals new to resistance training or taking a significant break from the gym.
Over the next 12 weeks, you'll follow a structured routine to help you build muscle and gain strength safely and effectively. Additionally, an optional mobility routine enhances your flexibility and supports your muscle-building journey.
The Overview
The Goals
Promote balanced muscle and strength gains across the body using progressive overload.
The Science
Muscle building is achieved through functional training, progressive overload, and strategic muscle targeting.
The Program
Structure: 12 weeks, 3 phases.
Level: Beginner
Equipment: Full gym
Average Daily Time Commitment: 45 mins
The Goals
The goal of this program is to increase muscle and strength using a 3-phase progressive system that follows the following structure:
INTRO TO RESISTANCE TRAINING: Introduces fundamentals of resistance training.
ELEVATED INTENSITY: Increases intensity through training variation and increased difficulty.
PEAK INTENSITY: Maximum volume and intensity for peak performance and muscle building.
The Science
Functional Training
Free weights and unilateral movements improve coordination and balance, which are essential for functional strength.
Progressive Overload
Volume, weight, and diversity of exercises are increased throughout the phases to stimulate muscle growth.
Strategic Muscle Targeting
We target key areas such as grip strength, lower body strength, and core stability to foster muscle development across the entire body.
The Program
Intro To Resistance Training (Weeks 1-4)
In this phase, we will focus on fundamental exercises that serve as the cornerstone of resistance training. You'll be introduced to free-weight exercises and unilateral movements that help improve balance and coordination, vital for functional strength and overall fitness.
Each workout targets different muscle groups, ensuring balanced development and laying a solid foundation of strength.
This phase will familiarize you with basic movements and proper form, setting you up for success in the following phases.
Elevated Intensity (Weeks 5-8)
In Phase 2, you will be introduced to more challenging exercises to enhance your muscle-building efforts.
This phase will increase the difficulty of each workout by focusing on variations that intensify muscle engagement and improve functional strength.
You will incorporate heavier weights and more complex movements, including exercises targeting issues such as grip strength and core stability.
These workouts will help you build muscle and enhance your overall functional capacity, making everyday activities more accessible and efficient.
Peak Intensity (Weeks 9-12)
In the final phase, the volume and intensity of your workouts are increased to maximize muscle growth and functional fitness.
You will perform more sets, repetitions, and advanced training techniques to push your muscles to their limits. This phase focuses on challenging lower body strength, core stability, and overall athleticism with various movements.
Foundations of
Size & Strength
RESULTS
A balanced, functional physique that supports your fitness goals and daily activities. Whether you're a beginner or returning to the gym after a break, this 12-week program provides a comprehensive and effective pathway to improved strength, muscle development, and overall functionality.
