Skip to content
← All programs
Beginner · 8 weeks

StrengthFoundations

A structured introduction to barbell and dumbbell strength training. Strength Foundations teaches the core movement patterns — squat, hinge, push, pull and carry — with progressive loading so you can build confidence and capability under the bar.

Duration
8 weeks
Frequency
3 sessions / week
Level
Beginner
Equipment
Barbell, rack, bench, dumbbells

One-time purchase

$39CAD
Sample priceTaxes included where applicable · No subscription
  • 8-week progressive training plan
  • Technique notes for every primary lift
  • Warm-up and mobility routines
  • Printable training log
  • Guidance on choosing starting loads

Checkout opens once the owner connects Stripe pricing.

Secure checkout by Stripe. Access unlocks in your account once payment is confirmed. The price shown is the total amount charged at checkout. No additional taxes are added. See the Refund Policy.

Sample training week

Inside the program.

A representative week. Exact exercises, sets and loading progress across the program.

  1. Day 1Squat + PushBack squat, bench press, split squat, plank variations
  2. Day 2Hinge + PullRomanian deadlift, one-arm row, lat pulldown, carries
  3. Day 3Full BodyDeadlift, overhead press, goblet squat, chin-up progression

Program structure

Weeks 1–3

Learn

Movement quality, consistent technique, conservative loads.

Weeks 4–6

Load

Gradual load increases with structured progression rules.

Weeks 7–8

Consolidate

Build confidence at heavier working sets and plan next steps.

Is it for you?
  • New lifters who want a clear, structured plan
  • Returning lifters rebuilding fundamentals
  • Anyone who wants to learn the main lifts properly

Frequently asked

Do I need previous lifting experience?
No. The program assumes little or no barbell experience and includes technique notes for each primary lift.
How long are the sessions?
Most sessions take roughly 45–60 minutes including the warm-up.
Can I train at home?
You'll need access to a barbell, rack and bench. A well-equipped home gym works.
How do I access the program after buying?
Once Stripe confirms your payment, the program unlocks in your Nova dashboard, where you can view the training plan and download any files using secure, time-limited links.
Is this medical advice?
No. Programs are general fitness education. Consult a qualified health professional before beginning, especially if you have an injury or health condition.