AP Foundations: Level 1
Abel Performance
General Fitness, Strength & Conditioning, Functional Fitness, Weightlifting, Personal TrainingAP Foundations: Level 1 is for anyone who wants to train like an athlete and learn the fundamentals of strength training the right way. Whether you’re a current athlete, former athlete, or motivated individual returning to the gym, this program is designed to build your foundation with intention and purpose. Too many people jump straight into heavy lifting or random online workouts without understanding how to hinge, squat, brace, or control their reps. This leads to frustration, plateaus, discomfort, and slow progress. AP Foundations is built to solve that problem
This program teaches you the patterns, positions, tempo, and effort standards that support long-term strength development. Across 4 structured weeks, you’ll learn clean movement mechanics, how to apply RPE, how to progress weight, and how to move with control before intensity. You’ll build confidence under load, feel stronger in every main lift, and walk into any gym with a clear plan instead of guessing.
What makes this different from other “intro” programs?
AP Foundations is built by a collegiate Strength & Conditioning Coach with experience programming for multiple sports and professional-level athletes. It uses the same principles found in real strength rooms: clean technique, progressive overload, balanced patterns, and disciplined execution. Nothing random, nothing trendy; just proven training structure tailored to beginners and returning lifters.
Many starter programs focus only on sweating, soreness, or burning calories. AP Foundations focuses on quality. You’ll master the squat, hinge, push, pull, and unilateral patterns that every strong athlete must own. You’ll learn to control tempo, understand effort, and execute core lifts with intent. The goal isn’t simply to “work out”; it’s to train with purpose so that strength becomes something you build, not something you chase. If you want to enter the gym with confidence, rebuild your strength base, or prepare for more advanced phases inside Abel Performance, this is where you start. AP Foundations is the first stepping stone into a complete training ecosystem built on discipline, education, and long-term development. When you finish these four weeks, you won’t just be stronger; you’ll understand why, how, and what comes next.
A
Back Squat
4 x 5
B
Romanian Deadlift with DB
3 x 10
C
DB Rear Foot Elevated Split Squat
3 x 8
D
Prone Machine Hamstring Curl
3 x 12
E
Paloff Press
3 x 10
A
DB Bench Press
4 x 6
B
Lat Pulldown
4 x 8
C
Seated DB Press
3 x 10
D
Seated Cable Row
3 x 10
E1
Band Tricep Push Down
2 x 15
E2
Hammer Curl
2 x 15
A
Bulgarian Split Squat
3 x 6
B
Goblet Squat
3 x 6
C1
DB Lateral Raise
2 x 12
C2
Plank
2 x 0:30
D
Treadmill Work
4 x 20
Brad Bonner, CSCS
Brad Bonner is a collegiate Strength & Conditioning Coach and founder of Abel Performance. He holds a Master’s in Exercise Science, multiple strength and performance certifications, and has coached athletes at collegiate and professional levels. Brad delivers research-based training focused on movement quality, progressive overload, and disciplined execution.
If you’re ready to stop guessing and start training with purpose, AP Foundations: Level 1 is where it begins. Build your base, earn your confidence, and take the first step toward your strongest self.
Get AP Foundations: Level 1
Roman Jones
Former College Football Athlete
Verified Athlete"Training with Brad completely changed how I approach the weight room. The attention to detail, movement quality, and structure helped me get stronger, more explosive, and more confident. I finally understood the ‘why’ behind my training instead of just going through the motions."
Sanjuan W.
Track & Field / Football Athlete
Verified Athlete"The program helped me rediscover my purpose. My strength, body composition, and confidence all improved, but the biggest change was my mindset. The accountability and communication pushed me to grow on and off the field."
Anonymous Female Client
General Fitness
Verified Athlete"This program completely changed my consistency, energy, and mindset. The accountability and communication kept me pushing even when I couldn’t get to the gym. I feel better about my fitness and more confident challenging myself."