Strength Foundations
Your first real year of lifting starts here. Learn the squat, hinge, press and row with weights you can own, then add load week to week.
For
New to lifting, or back after a long break
Length
12 weeks
Sessions
3 to 4 sessions a week, about 60 minutes
Equipment
A commercial gym: rack, barbell, dumbbells, cable
Lead coach
Maya Ruiz
How this program runs
Your coach rewrites the plan every Sunday from what you logged, so the weeks below are where you start, not where you have to stay.
Who it is for
People who have lifted on and off, followed a few apps, and never stuck with one plan long enough to see the numbers move. You do not need to know your maxes. You do need three free hours a week.
How the 12 weeks run
Weeks 1 to 4 teach the lifts and find working weights you can hit with good reps. Weeks 5 to 8 add load a little each week. Weeks 9 to 11 are heavier, and week 12 is lighter so you finish fresh and ready for the next block.
What your coach watches
Bar path on the squat, a neutral back on the hinge, and whether your sessions actually fit your week. Most changes in this program are about scheduling, not exercises.
Your first coached week can start two days from now
Book a 20 minute call. If coaching is not the right fit for you, your coach will say so and point you somewhere better.