Foundational Strength

Build a strong, capable body from head to toe!

Foundational Strength lays the groundwork for building a strong body from head to toe, building strength in all the major movement patterns and targeting all major muscle groups. By the end of this program, you will have built a stronger and more resilient body, making your daily life and activities easier to accomplish and reducing risk of injury in the process. If your new to training or have been training for some time but without the appropriate structure, this program is for YOU!

Goal:
Strength

Bodybuilding, Sports, Functional, Full Body

4 weeks program 3 days/week 30-45 mins

Level:
Beginner

Goal:
Strength

Bodybuilding, Sports, Functional, Full Body

4 weeks program 3 days/week 30-45 mins

Level:
Beginner

About the program

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. This workout program lays the groundwork for building a strong body from head to toe, building strength in all the major movement patterns and targeting all major muscle groups By the end of this program, you will have built a stronger and more resilient body, making your daily life and activities easier to accomplish and reducing risk of injury in the process Setting the FOUNDATION for a strong body will set you up for more challenging workouts and activities in the future, so if your new to training or have been training for some time but without the appropriate structure, this program is for YOU!

Workouts

Foundational Strength - Intro

5.0

Week 1 - Day 1

5.0

Week 1 - Day 3

5.0

Week 1 - Day 5

5.0

Week 2 - Day 1

5.0

Testimonials

Genuinely love this app and this program. It's been super helpful in building strength and feeling more confident in my physical abilities!

Makhaya

Just finished the program and I honestly feel the best I have in the last 3 years. I'm going to start again from week 1, but now with a lot more weight!

Teo

As someone who has struggled with hypermobility my whole life, I needed a solid program that helped provide stability and strength in the whole body. Other programs I've tried were too complicated and filled with a lot of fluff it seemed. This was straightforward and to the point..very effective and just what I needed!

Martha

I've been doing this all at home since I don't need much equipment (thank you!), and I'm not only getting stronger but I'm building up my confidence again to go back to the gym. I'm very happy with how I feel!

Martina

It feels good to stick with a program and actually finish it rather then just hop from random workout to random workout. And the results speak for themselves! Feeling strong and more capable!

Joshua

Thank you for keeping these workouts just the right amount of "effective" but without making things overly and unnecessarily complicated. I can get in, do what I need to do, and get out feeling like everything had a purpose!

Dinesh

Just what I need! 3 days per week is all that I can manage with my busy schedule and knowing that I can get in a workout in 45 minutes helps me stay motivated.

Timothy

I'm always scared to start new workout programs due to my history of low back pain, but these workouts are manageable and still feel like I'm working hard! My muscles are sore, NOT MY BACK!

Pooja

Loving the first week so far! l've tried other workout apps before and they are always too long and complicated...I feel like l'm hitting what I NEED to hit with these exercises and not wasting unnecessary time!

Jerry

Genuinely love this app and this program. It's been super helpful in building strength and feeling more confident in my physical abilities!

Makhaya

App Features

Reminders

Set workout reminders to stay on track!

Video Workouts

Easy-to-follow videos for every workout in the app

Stream Anywhere

Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Lifetime Access

Once you purchase, you own the program forever!

Reminders

Set workout reminders to stay on track!

About Dr. Caleb Burgess

Physical Therapist and Trainer

Hi, I’m Dr. Caleb Burgess. I’m a licensed Doctor of Physical Therapy, a certified specialist in Orthopedic Physical Therapy through the American Board of Physical Therapy Specialties, and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. I've been practicing as a physical therapist for over 8 years and as a trainer/strength coach for over 12. After receiving my Doctorate in Physical Therapy (DPT), I spent the next two years completing a year-long Residency in Orthopedic Physical Therapy and then a year-long Fellowship in Sports and Orthopedic Physical Therapy. This advanced training allowed me to become an expert in musculoskeletal conditions both related to the general and athletic populations. Furthermore, as a strength and conditioning specialist, I am qualified to help people to develop and achieve higher level performance based goals that extend beyond traditional rehabilitation. I specialize in helping athletes and active people of all ages reach peak performance in their sport or activity of choice while helping to bulletproof their bodies to stay injury free in the process. And I should know! I’ve played sports all of my life, and was blessed to play basketball at the collegiate level (Azusa Pacific University) for 4 years from 2007-2011. During my time as an athlete, I went through my fair share of injuries and know what it’s like to be competing at the highest level only to have to claw my way back up from the bottom after getting injured. I draw on this experience to better understand what others are going through when working with them.

Get support & accountability from our amazing community

Find encouragement and accountability by connecting with others in our exclusive private community. Here Dr. Caleb will be sharing: - Workout modifications - New routines, workouts, programs, and updates that are being released - Motivation tips and quotes - How-to videos - Shoutouts/Celebrations of member Success/Progress! - Personal Life Updates - Exclusive video/photo content that cannot be found anywhere else - Daily/weekly/monthly challenges with prizes - And more... This is also a place where you can feel safe to share your: - Struggles - Tips - Successes - ...and anything else you want to share!

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

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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