Description
FOUNDATION 4×3 is a structured 4-week training plan designed for athletes and lifters looking to transition, rebuild, or reignite performance. It’s built around full-body workouts, performed 3 times per week, with progressive overload strategies that improve strength, build lean mass, and reinforce movement mechanics.
Each session includes:
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A core lift to anchor intensity
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Accessories targeting posture, power, and size
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Mobility and technique primers to support recovery and quality movement
This plan is ideal for anyone looking to reset after a heavy season, transition back into lifting after a break, or build a resilient training base while balancing other athletic work. All workouts are logbook-integrated and include video demonstrations for every exercise.
Plan Length: 4 weeks
Frequency: 3 sessions per week
Time per session: ~60 minutes
Progression: Week-to-week increases in weight, volume, or time under tension
Pairing: Can be combined with cardio or sports training
Delivery: Fully interactive PDF with logbook and clickable video links
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