Foundations of Strength
Short on time and want effective and efficient workouts? This program combines resistance training, power movements, and mobility work that you can do at home.
Overview
Foundations of Strength is the debut program from the certified personal trainers on team GGR. At GGR, our goal is to make exercise more accessible to all, so this functional training-style program is one you can do at home with limited equipment—just some dumbbells or kettlebells, a barbell and plates, and some resistance bands.
The program consists of three 45-minute workouts per week: one upper-body focus, one lower-body focus, and one full-body, with power movements and mobility exercises mixed in. You’ll see lots of pull movement patterns—something the average person should be doing a lot of—and accessory work for smaller muscles as well. With less than 30 seconds of rest between sets and 1 minute of rest between supersets, you’ll knock these workouts out in about 45 minutes. So, if you have limited time and need a program that will make you an all-around better athlete, look no further.
Who it's for
Reviews
I liked the variety of exercises- kept it interesting and the stretching was a bonus. I was surprised by how challenging the workouts turned out to be. Great at-home program.
Good on getting back on track. Building that foundation. It is focused on strength and has flexibility too.
I just feel much more toned and also - finally fell into a training routine, which was important for me. I think I’m now ready for some more intense trainings at the gym.
Easy to adjust as needed. Good for all levels. Some of the exercises were new and interesting for me. It was good to get some variety and to be reminded to stretch
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | World's Greatest Stretch | 2 | 5 reps |
| 1B | 1/2 Kneeling Adductor Rock Back | 2 | 5 reps |
| Superset | |||
| 2A | Eccentric Reverse Lunge (Bodyweight) | 3 | 6 reps |
| 2B | Pogo Jump | 3 | 15–20 reps |
| Superset | |||
| 3A | Goblet Squat | 3 | 6–8 reps |
| 3B | Band Face Pull | 3 | 15–25 reps |
| Superset | |||
| 4A | Glute Bridge (Bodyweight) | 3 | 20–30 reps |
| 4B | Bear Craw Isometric Hold | 3 | 10 reps |
| Superset | |||
| 5A | Supine Spinal Twist Stretch | 2 | 60 sec |
| 5B | Couch Stretch | 2 | 60 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Cat Cow and T-Spine Rotation | 2 | 5 reps |
| 1B | Inchworm | 2 | 10 reps |
| Superset | |||
| 2A | Push Up (Incline) | 3 | 10–15 reps |
| 2B | Band Pull Apart | 3 | 15–20 reps |
| Superset | |||
| 3A | Kettlebell Gorilla Row | 3 | 6–8 reps |
| 3B | Goblet March | 3 | 8–10 reps |
| Superset | |||
| 4A | Floor Press (Dumbbell) | 3 | 8–10 reps |
| 4B | Shrug (Band) | 3 | 15–20 reps |
| Superset | |||
| 5A | Downward Dog to Lunge | 2 | 5 reps |
| 5B | Thoracic Extension Stretch | 2 | 30–60 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bear Crawl | 2 | 30 sec |
| 1B | Glute Bridge (Bodyweight) | 2 | 10–15 reps |
| Superset | |||
| 2A | Pogo Jump | 3 | 15–20 reps |
| 2B | Snatch (Dumbbell) | 3 | 8 reps |
| Superset | |||
| 3A | Deadlift (Dumbbell) | 3 | 6–8 reps |
| 3B | Hardstyle Pank | 3 | 20–30 sec |
| Superset | |||
| 4A | Lateral Lunge (Weighted) | 3 | 8–10 reps |
| 4B | Overhead Tricep Extension (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 5A | Iron Cross | 2 | 30 sec |
| 5B | Runners Lunge Thoracic Extension | 2 | 3 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Garage Gym Reviews is the premier online resource for those who train at home. Whether you have a garage gym, home gym, basement gym, backyard gym, or any other variation, our goal is to provide you with the information and motivation you need to continue doing so at an optimal level.
The site was founded by Cooper Mitchell (also known as Coop) in 2014. Now, Coop is joined by a whole team of certified personal trainers, certified nutrition coaches, weightlifting coaches, CrossFit coaches—and even an Olympian—who provide unbiased, in-depth articles on everything fitness-related through science-backed information and a collective 30+ years of experience coaching and training. In addition, we offer the ability for users to build their own setup and show it off to the community. Garage Gym Owners train at home, but that doesn’t mean they’re alone in the efforts.
Common questions
Yes, Foundations of Strength is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Foundations of Strength is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Foundations of Strength is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
