TheFoundationsLab started with a simple idea: most people don't need more motivation or another gimmick. They need a clear plan they can trust, and to know they're doing each exercise properly.
What we make
Done-for-you 8-week training programs you can download and start today. Each one lays out every workout, set and rep, includes warm-ups, cool-downs and benchmark tests, and links every exercise to a video demo so you can check your form as you go. Every program also comes with a free tracker app that runs in your phone's browser, so you can log your sets and see your progress, with no account needed.
Three series, three levels each
- Kettlebell series (Foundation, Build, Forge): learn the key kettlebell lifts, then build strength and conditioning.
- Home series (Start, Progress, Peak): every exercise has a bodyweight option and a dumbbell option, so it works wherever you are.
- Glute series (Activate, Sculpt, Power): lower-body focused training built around hip thrusts, hinges and squats, with a gym and a home option for every exercise.
How we build them
Every program is built around the basics that work: squat, hinge, push, pull, carry and core, with gradual progression and planned lighter weeks. No gimmicks. You buy it once and keep it.
Our Swap Guarantee
Picked the wrong level, or it's not for you? Contact us within 14 days and we'll swap it for any other program of the same price, free. Want to move up to a more expensive program? Just pay the difference.