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Dr. Caleb BurgessDr. Caleb Burgess
/Foundational Strength

Foundational Strength

Strength with Dr. Caleb Burgess

Foundational Strength was designed for the beginner to intermediate trainee in mind. Although having a full gym setup is ideal, many beginners do not feel comfortable in that setting or would rather workout from home.... more

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Sessions (13)

Week 1 • Day 1
5/5
0
1 min
Week 1 • Day 1
4.8/5
3
45 min
Week 1 • Day 3
4.92/5
1
45 min
Week 1 • Day 5
5/5
0
45 min
Week 2 • Day 1
5/5
0
45 min
+8 sessions more

Details

Category
Functional, Bodybuilding, Sports
Duration
4 weeks, 3 days/week, 30-45 min
Level
Beginner
Equipment
dumbbells, bands, bench
Location
Home

Frequently Asked Questions

What are the goals of this program?
* Build strength in all the major movement patterns, targeting all major muscle groups * Build a strong foundation of strength for beginners and intermediates * Build resiliency in the body, making daily life and activities easier to accomplish and reducing risk of injury in the process
What do I need to participate?
* Dumbbells (adjustable is preferred) or other weighted objects (you can get creative with backpacks, luggages, water jugs, etc if needed), a bench or chair/sofa/box (elevated surface), and resistance bands (ideally looped minibands) * A positive attitude and dedication to the program
Who are these workouts for (skill-level)?
* The workouts are designed for beginners to early stage intermediates, although anyone can benefit from these workouts if the effort level is sufficient * Beginners: go slow, use less weight to start, use longer rest periods if needed, and focus on form
What’s the schedule?
* Resistance training 3 times per week * 2-3 days of active rest: When you rest from lifting, you should still remain active. Go for a walk, hike, play sports, or do other active hobbies you enjoy * 1-2 full rest day: On one of the days, take it easy! Relax and give yourself time to recover
How will I get the best results?
* Get proper sleep (7-9 hours a night is optimal for most individuals) * Eat a diet that is MOSTLY whole, unprocessed foods, with plenty of protein. A good rule of thumb is to try to eat whole foods ~80% of the time, and ~20% of the time just eat whatever you want. This will make it easier to avoid binge eating and stay consistent. Unless you have a medical issue keeping you from doing so, eating ~1 gram of protein per pound (1 pound = 0.45 kilograms) of bodyweight per day is recommended * Drink plenty of water: a good starting point is at least eight 8 oz glasses of water daily, although your size, activity levels, and environment will determine if you need more or less * Make sure to use active and full rest days to allow muscles to recover
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions for most exercises. If you need further assistance modifying any exercises or workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos, or just videos of you working out! Tag me on Instagram at @dr.caleb.burgess or feel free to shoot me a DM on Instagram. I would love to showcase your progress to our community.
Can I share my progress with you to stay motivated?
Yes, please do! If you post about your journey on social media, please TAG ME at @dr.caleb.burgess so that I can share and celebrate your progress!

Frequently Asked Questions

What are the goals of this program?
* Build strength in all the major movement patterns, targeting all major muscle groups * Build a strong foundation of strength for beginners and intermediates * Build resiliency in the body, making daily life and activities easier to accomplish and reducing risk of injury in the process
What do I need to participate?
* Dumbbells (adjustable is preferred) or other weighted objects (you can get creative with backpacks, luggages, water jugs, etc if needed), a bench or chair/sofa/box (elevated surface), and resistance bands (ideally looped minibands) * A positive attitude and dedication to the program
Who are these workouts for (skill-level)?
* The workouts are designed for beginners to early stage intermediates, although anyone can benefit from these workouts if the effort level is sufficient * Beginners: go slow, use less weight to start, use longer rest periods if needed, and focus on form
What’s the schedule?
* Resistance training 3 times per week * 2-3 days of active rest: When you rest from lifting, you should still remain active. Go for a walk, hike, play sports, or do other active hobbies you enjoy * 1-2 full rest day: On one of the days, take it easy! Relax and give yourself time to recover
How will I get the best results?
* Get proper sleep (7-9 hours a night is optimal for most individuals) * Eat a diet that is MOSTLY whole, unprocessed foods, with plenty of protein. A good rule of thumb is to try to eat whole foods ~80% of the time, and ~20% of the time just eat whatever you want. This will make it easier to avoid binge eating and stay consistent. Unless you have a medical issue keeping you from doing so, eating ~1 gram of protein per pound (1 pound = 0.45 kilograms) of bodyweight per day is recommended * Drink plenty of water: a good starting point is at least eight 8 oz glasses of water daily, although your size, activity levels, and environment will determine if you need more or less * Make sure to use active and full rest days to allow muscles to recover
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions for most exercises. If you need further assistance modifying any exercises or workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos, or just videos of you working out! Tag me on Instagram at @dr.caleb.burgess or feel free to shoot me a DM on Instagram. I would love to showcase your progress to our community.
Can I share my progress with you to stay motivated?
Yes, please do! If you post about your journey on social media, please TAG ME at @dr.caleb.burgess so that I can share and celebrate your progress!
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Comments

M
Michael 1mo ago
This is a good combination of exercises. My body feels good finishing this routine.
D
Darina 5mo ago
I liked this simple and straightforward workout
D
Darina 6mo ago
Nice full body work out to ease your way back into the gym.
E
Emilio 7mo ago
Perfecto