Strength & Conditioning
Foundation Strength.
An eight-week introduction to barbell strength built on clear standards and repeatable sessions.
- Duration
- 8 weeks
- Schedule
- 3 days / week
- Session
- ~45 min
- Level
- Beginner
- Category
- Strength & Conditioning
The program
Foundation Strength teaches the core lifts with full instructions, coaching cues, and conservative progression. Each week repeats a simple three-day structure so the movements become familiar before the loads become challenging.
Who this is for
New trainees, or experienced people returning after time away who want to rebuild from a sound base.
Designed to develop
- 01Learn the squat, press, hinge, and pull with a clear movement standard
- 02Build baseline strength through steady weekly progression
- 03Establish a repeatable training habit of three sessions per week
The training week
- Day 1 — Squat emphasis + press
- Day 2 — Hinge emphasis + pull
- Day 3 — Full-body strength + short conditioning
The week repeats with planned progression across all 8 weeks. Rest days are part of the program, not a failure of it.
Equipment
Required
Barbell
Squat rack
Bench
Plates
Optional
Dumbbells
Resistance bands
Every prescription includes scaling options and substitutions, so missing a tool changes the movement—not the purpose of the session. See how adaptation works.
Built by
Josh Storms
Master Strength & Conditioning Coach
Coach introduction video arrives with the app release
WorkBuilt is not medical advice. If you have health concerns, consult a qualified professional before starting a new training program.
Train this program / First release is limited
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