9 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.
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.
Iain Preston
Man, 463 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I'm returning to exercise after spine and forearm surgery. This programme is an excellent way to practice form, technique and build stability. I modified some Bodyweight exercises progressively to introduce resistance bands or light weights given my previous experience and fitting in with my physiotherapy programme. All in all a very good structure to follow in returning to strength or hypertrophy training
Amanda C.
Woman, 367 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
I wish there was a bit more of a progressive build. But considering it’s meant for beginners, it’s pretty good. I would recommend this for people who are truly beginners, have had injury they need to steadily build strength for or for people who haven’t worked out in a long time.
Tim
Man, 697 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Stretching and minimal equipment needed.
David Furniss
Man, 265 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Need better auto-switch suggestions given that equipment might not be standardized
Mihail S.
Man, 465 weeks complete
6 years of prior experience
More than expected strength gains
As expected muscle gains
I liked the program, and the stretching at the end. Never did that before, and it does have results.
Sappy G.
Woman, 465 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Nice workout plan . I find it effective in building strength
Ian M.
Man, 283 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
The best foundational or return to training/sport program I've found. If you need to build a base for strength or athletics, do this it builds all the most important muscles and is varried enough so that it doesn't become dull or monotonous.