{"product_id":"the-foundation-strength-workout-routine","title":"The Foundation | My Repeatable Strength Routine and Tracker","description":"\u003ch2\u003e\u003cspan\u003eThe Foundation | My Repeatable Strength Routine and Tracker\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e4 strength workouts. One simple rotation. Repeat.\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWhen I first started strength training consistently, I didn't want to spend half my workout figuring out what to do.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eI wanted to walk into my garage, open one document, and know exactly what was next.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eSo 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eAnd the best part? I still use this routine today.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eThe Foundation is my actual strength-training routine\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e, 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWhat's included\u003c\/span\u003e\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eThe Foundation Workout Guide (PDF):\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e My approach to consistency, how I use the rotation, warm-up details, and how I track progress.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eEditable Workout (Word document):\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e All four strength workouts, with exercises, sets, reps, and space to record your weights and make adjustments.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003ePrintable Workout (PDF):\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e The same rotation in a format you can print and write on.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\u003cspan\u003eHow it works\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThe routine follows an eight-day rotation:\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eDay 1: Full Body Strength\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eDay 2: Active Recovery\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eDay 3: Lower Body\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eDay 4: Active Recovery\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eDay 5: Upper Body\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eDay 6: Active Recovery\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eDay 7: Full Body + Core\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eDay 8: Rest + Recovery\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cspan\u003eThen repeat.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThese 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cmeta charset=\"utf-8\"\u003e \u003cstrong\u003ePlease note:\u003c\/strong\u003e This download includes \u003cem\u003ewritten workouts, not exercise demonstration videos.\u003c\/em\u003e If you're unfamiliar with a movement, consult demonstrations from qualified fitness professionals before trying it.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3 data-pm-slice=\"1 1 []\"\u003e\u003cspan\u003eDo I need a home gym?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eNo! You don't need a fully equipped home gym to get started.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThis 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eIf 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eYou 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eA little note before you start\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThis 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eI'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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e$9 | Digital download\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eSimple enough to start. Familiar enough to come back to.\u003c\/span\u003e\u003c\/p\u003e","brand":"Olivia Poyer","offers":[{"title":"Default Title","offer_id":67685636767904,"sku":null,"price":9.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0475\/6458\/7168\/files\/the-foundation-strength-workout-routine-olivia-poyer.png?v=1792009325","url":"https:\/\/www.oliviapoyer.com\/products\/the-foundation-strength-workout-routine","provider":"Olivia Poyer","version":"1.0","type":"link"}