The program every lifter should start with. Strength Foundations teaches squat, bench, deadlift and overhead press with detailed cueing, then builds strength through straightforward linear progression — add weight, session after session, for as long as it works. No unnecessary complexity. Just the fundamentals, done right.
Preview week 1 — purchase to unlock the full program.
Day 1 — Squat Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 4 | 6-8 | 120 sec |
| Front Squat | 4 | 5-6 | 150 sec |
| Weighted Pull-Up | 4 | 5-6 | 120 sec |
| Barbell Back Squat | 5 | 5 | 150 sec |
| Barbell Bench Press | 5 | 5 | 150 sec |
Day 2 — Bench Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 5 | 5 | 150 sec |
| Conventional Deadlift | 3 | 5 | 180 sec |
| Barbell Overhead Press | 5 | 5 | 120 sec |
| Barbell Row | 4 | 6-8 | 120 sec |
| Front Squat | 4 | 5-6 | 150 sec |
Day 3 — Deadlift Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 4 | 5-6 | 150 sec |
| Weighted Pull-Up | 4 | 5-6 | 120 sec |
| Barbell Back Squat | 5 | 5 | 150 sec |
| Barbell Bench Press | 5 | 5 | 150 sec |
| Conventional Deadlift | 3 | 5 | 180 sec |
Ahmed Hassan
25 Jul 2026
This is now part of my regular rotation. Highly recommend.
Camille Dubois
8 Jul 2026
Really well put together. Clear notes on form made a big difference.
Nina Petrova
9 May 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
€25
One-time purchase · lifetime access
Noah Williams
27 Mar 2026
Solid program, well organized. Would have liked a couple more exercise variations but overall great value.
Lucas Meyer
20 Feb 2026
Loved this program. The instructions were easy to follow and the results showed up fast.
