I built Foundation Grind for the person who wants to get strong the right way. Maybe you’re new to lifting, maybe you’re coming back after time off, or maybe you want to clean up your positions before you chase heavy numbers. This is where we lay the foundation.

What’s inside

• A 75-page PDF you can print or use on your phone
• 12 weeks, 3 full body sessions a week: squat day, hinge day, split stance day
• Every session laid out: warm-up, main lifts, accessories, sets, reps, rest, RPE, coaching cues, and regressions
• A weekly overview and readiness rules so you know when to push and when to pull back
• A session quality record on every page to log your loads
• Three 4-week blocks: Foundation Positions, Build, Consolidate

Who it’s for
Beginners, early intermediates, and returning lifters. You can train in a gym or a home setup with dumbbells, a bench, and bands or a cable. A barbell is optional. Sessions run about 45 to 60 minutes.

What you get
A plan you can follow with simple cues, and 12 weeks of logs that prove you got stronger. No Olympic lifts and no ego. Just clean patterns and honest progress.

Want every program plus everything I add next? Get all access with The Standard at setthestandard.fit.

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This is general fitness and nutrition education, not medical advice.