11 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.

4.09 / 5

Woman, 32
6 days ago

9 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 37
15 days ago

3 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

Significant modifications

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
a month ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 33
2 months ago

5 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Significant modifications

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, 46
2 months ago

3 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 36
3 months ago

7 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 69
5 months ago

7 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Stretching and minimal equipment needed.

David Furniss

Man, 26
5 months ago

5 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Need better auto-switch suggestions given that equipment might not be standardized

Mihail S.

Man, 46
5 months ago

5 weeks complete

6 years of prior experience

More than expected strength gains

As expected muscle gains

No modifications

I liked the program, and the stretching at the end. Never did that before, and it does have results.

Sappy G.

Woman, 46
6 months ago

5 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

No modifications

Nice workout plan . I find it effective in building strength