The Foundation | My Repeatable Strength Routine and Tracker
4 strength workouts. One simple rotation. Repeat.
When I first started strength training consistently, I didn't want to spend half my workout figuring out what to do.
I wanted to walk into my garage, open one document, and know exactly what was next.
So I started following a simple rotation of four strength workouts, with recovery days in between. I repeated it for months, learned the movements, tracked my weights, and gradually got stronger.
And the best part? I still use this routine today.
The Foundation is my actual strength-training routine, shared in a simple, editable format so you can see exactly what I do and use it as a reference point for your own workouts.
What's included
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The Foundation Workout Guide (PDF): My approach to consistency, how I use the rotation, warm-up details, and how I track progress.
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Editable Workout (Word document): All four strength workouts, with exercises, sets, reps, and space to record your weights and make adjustments.
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Printable Workout (PDF): The same rotation in a format you can print and write on.
How it works
The routine follows an eight-day rotation:
Then repeat.
These aren't days of the week. You don't have to start on Monday, and if life interrupts, you simply pick up where you left off.
Please note: This download includes written workouts, not exercise demonstration videos. If you're unfamiliar with a movement, consult demonstrations from qualified fitness professionals before trying it.
Do I need a home gym?
No! You don't need a fully equipped home gym to get started.
This is the strength routine I personally use, so you'll see the exercises and equipment that work for me. But many movements can be adapted using dumbbells, kettlebells, or just your body weight.
If you don't have the equipment listed for a particular exercise, you can look up an equipment-free alternative that works for your experience and abilities. I've also included a few substitution ideas in the Workout Guide.
You can start with what you have and build from there. Just know that some alternatives will work your muscles differently, and the routine may need adjustments if you're starting with no equipment at all.
A little note before you start
This isn't a personalized training program or a promise of specific results. It's the routine I've personally used, along with what I've learned about making strength training a consistent part of my life.
I'm not a certified personal trainer or healthcare professional. Choose exercises, resistance, and modifications appropriate for your abilities, and seek qualified guidance if you're unsure whether the routine is suitable for you.
$9 | Digital download
Simple enough to start. Familiar enough to come back to.
