17 reviews for Foundations of Strength
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.
Cassandra S.
Woman, 333 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good on getting back on track. Building that foundation. It is focused on strength and has flexibility too.
Yulia N.
Woman, 393 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
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.
Joy F.
Woman, 277 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
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
Ross H.
Man, 645 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This is a good intro to building a regular practice of strength workouts. I’m enjoying the variety. I’ll be ready for a more significant amount of weight in another month or so. 
Misti S.
Woman, 525 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
I enjoyed the program. I used it as a warm up and mobility on recovery days.
Amie F.
Woman, 495 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Great program. Gives you enough variety to keep you from getting bored and gives great results.
Woman, 32
9 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I don’t know how much improvements I’ve seen in this program, but I like the variation of movements and exercises throughout.
Nicole S.
Woman, 373 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Great foundational program. I've actually been using it while cutting weight but I've made some big substitutes like weighted barbell work vs just bodyweight movements but for sure a great program to either get back into it, recover, or make some changes for a great program to run while cutting weight
Woman, 30
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I’m only through Phase 1, but I do feel like this has helped with my foundational strength and is able to be done by all strength levels.
mikel vogel
Man, 335 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Started this as a get off my butt and do something program, have been able to do heavier weight each week. I'm feeling stronger and while I haven't done pull-ups as part of this program I am now able to do a few pull-ups and started with 0. I do find the program to be getting to be somewhat easy so have been adding several workouts each session.