Foundational Fitness Programs — Instant Download
Not ready to commit to 6 months? Start here. This 4-week kickstart program strips everything down to the essentials — the movements, the routine, the habit. By week 4 you'll know your way around a gym and have the confidence to keep going.
Every session is full body so you're training efficiently and building a balanced foundation from day one.
$15
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Format
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Training Split
Full Body
Experience
Beginner
Duration
4 Weeks
Weeks 1-2
+ 1 more phase included in the full program
The program progressively increases intensity across all 4 weeks.
Here's a look at a real training day from the program.
Warmup
Jumping Jacks
2 min
Bodyweight Squats
15 reps
Working Sets
Barbell Back Squat
Focus on form
3 × 8-10
Flat Bench Press
3 × 8-10
Barbell Row
3 × 8-10
Dumbbell Lunges
3 × 10 each
Plank
3 × 30 sec
Full program includes detailed workouts for all 4 weeks with progressive intensity.
It's enough to build the habit, learn the movements, and get comfortable in the gym. Think of it as your on-ramp — once you finish, you'll be ready for a longer program.
That's the idea. Graduate to the 6 Month Beginner Program or any intermediate program. The movements you learn here carry over directly.
It's shorter and more focused, not necessarily easier. You'll still train hard — just with fewer exercises per session and a simpler structure.
4 weeks of structured training for $15. Instant download.
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