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First Heat - Three Day Full Body

The Foundry Fitness Health and Nutrition

Weightlifting

Coach

Erik Johnson

First Heat is where the process begins.

This 12-week, 3-day full body strength program is built to take you from uncertainty to structure, giving you a clear, repeatable system to build strength, improve movement, and establish consistency. Each phase (cycle) is designed to progressively develop your technique, work capacity, and confidence, so you're not just executing the training - you're learning how to train.

You'll get a simple, effective weekly structure that prioritizes foundational lists, balanced development, and sustainable progression. No fluff, no guesswork - just a deliberate plan that meets you where you are and builds you up over time.

If you're new to lifting or coming back after a time away, First Heat lays the groundwork for everything that follows. Show up, execute the plan, and walk away with a foundation that's built to last.

$25

Get First Heat - Three Day Full Body

Built to Start

A structured, no-guesswork entry point that takes you from “where do I begin?” to consistent, confident training.

Full Body Training

Every session trains the entire body, maximizing results with minimal time and building a foundation that actually carries forward.

Progress That Sticks

A 12-week system designed to create repeatable habits, not burnout—so you don’t just start strong, you stay consistent.

Features

Programming 6 days per week

3 programmed days of strength with up to 3 optional days of conditioning. I recommend doing at least 1-2 days of the optional conditioning.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic.

Record your weights and times, track your progress, and see the results for yourself.

Equipment

Required

Dumbbells // Barbell // Weight Plates // Squat Rack // Adjustable bench // Resistance Bands // Pull Up Bar // Cables

Recommended

Kettlebells

Sample Week

Week 1 of 12-week program

Sunday

First Heat W1D1-Squat and Horizontal Upper

Cardio

Ankle Rockers

2 x 8

Prying Goblet Squat

Glute Bridge

2 x 12

Goblet Squat

3 x 8

Scapular Push Up

2 x 10

Band Pull-Apart

2 x 15

Shoulder CAR

2 x 5

Barbell Bench Press

3 x 6

Seated Cable Row

3 x 8

Body Weight Split Squat

3 x 8

Dead Bug

3 x 10

90/90 Breathing

Monday

First Heat W1D2 - Tempo

Light Jog

1 x 2:00

Ankle Circles

1 x 10

Ankle Rockers

1 x 8

Leg Swing (Forward/Back)

1 x 10

Leg Swing (Left/Right)

1 x 10

Knee Hug

Walking Hamstring Scoops

Walking Quad Stretch

Band Pass Through

1 x 10

Falling Starts

1 x 5 @ 10

Run

Standing One-Leg Hamstring Stretch

Couch Stretch (Hip Flexors)

Pigeon Stretch

Cobra Pose

Childs Pose

Tuesday

First Heat W1D3 - Hinge and Vertical Upper

Cardio

Hip Hinge

2 x 10

Glute Bridge Hamstring Walkout

2 x 6

Dead Bug

3 x 6

Romanian Deadlift

3 x 8

Banded Row Hold

Band Face Pull

2 x 15

Open Book

2 x 6

Overhead Press

3 x 6

Pull-Up

3 x 6

Barbell Hip Thrust

2 x 10

Side Plank

2 x 0:20

Crocodile Breathing

Wednesday

First Heat W1D4 - Intervals

Light Jog

1 x 2:00

Ankle Circles

1 x 10

Ankle Rockers

1 x 8

Leg Swing (Forward/Back)

1 x 10

Leg Swing (Left/Right)

1 x 10

Knee Hug

Walking Hamstring Scoops

Walking Quad Stretch

Band Pass Through

1 x 10

Falling Starts

1 x 5 @ 10

Circuit

You can choose your modality: run, bike, row, SkiERG, etc. Start with 3 minutes light effort 6 rounds: 30 seconds sprint, 90 seconds easy End with 3 minutes light effort

Standing One-Leg Hamstring Stretch

Couch Stretch (Hip Flexors)

Pigeon Stretch

Cobra Pose

Childs Pose

Thursday

First Heat W1D5 - Squat and Upper Variations

Cardio

Ankle Rockers

2 x 8

Prying Goblet Squat

2 x 0:30

Glute Bridge

2 x 12

Box Squat

3, 3, 3, 6, 6, 6

Scapular Push Up

2 x 10

Band Pull-Apart

2 x 15

Band Face Pull

2 x 15

Open Book

2 x 5

Incline DB Bench Press

4, 4, 8, 8, 8

Chest-Supported DB Row

3 x 8

Farmers carry

Dead Hang

2 x 6

Friday

First Heat W1D6 - Base

Light Jog

1 x 2:00

Ankle Circles

1 x 10

Ankle Rockers

1 x 8

Leg Swing (Forward/Back)

1 x 10

Leg Swing (Left/Right)

1 x 10

Knee Hug

Walking Hamstring Scoops

Walking Quad Stretch

Band Pass Through

1 x 10

Cardio

1 x 60:00

Standing One-Leg Hamstring Stretch

Couch Stretch (Hip Flexors)

Pigeon Stretch

Cobra Pose

Childs Pose

Coach

More from The Foundry Fitness Health and Nutrition

Erik Johnson

Personal trainer focused on building strength, improving body composition, and developing sustainable training systems that fit real-world schedules. My approach emphasizes structured progression, efficient workouts, and long-term result, so you're not just working hard - you're improving with purpose.

Ignite First Heat

This is where the process begins - foundational movements, clear structure, and a system designed to build strength the right way from day one. Show up, follow the plan, and lay the groundwork for everything that comes next.

Get First Heat - Three Day Full Body

FAQs

What is First Heat?

First Heat is a beginner-focused strength program designed to build a solid foundation in movement, technique, and consistency. It removes guesswork and gives you a clear system to follow from day one.

Who is this program for?

First Heat is built for true beginners or anyone returning after time away from training. If you need structure, confidence, and a starting point that actually makes sense, this is where to begin.

How many days per week is the program?

There are three programmed strength days using full body sessions with three programmed optional conditioning days. I would recommend to do at least one or two of the cardio days, mixing up which day and modality you use. This allows for steady progress while giving room for recovery and adaptation.

Do I need a gym membership?

That depends. If you have equipment at home, a membership is not needed. However, if you do not have your own equipment, a gym membership is recommended.

What kind of results can I expect?

If you follow the program and push yourself, you can expect improvements in strength, movement quality, and overall confidence in the gym. This phase is all about building the base that all future progress depends on. Remember, you get out what you put in!

Is this program customized?

No. First Heat is a structured, pre-built system. It's designed to deliver reliable results without the complexity or cost of fully customized coaching.

What if I've never lifted before?

That's exactly who this program is for. First Heat is designed to teach you how to train properly, not assume you already know.

How long is the program?

The program is designed to be run for twelve weeks in three four-week cycles, with progression built in. You can repeat cycles or the whole program, or transition into more advanced training once your foundation is established.

What happens after First Heat?

Once you've built your base, you'll be ready to move into more advanced programs with greater intensity, volume, and specialization. First Heat prepares you for that next phase.

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First Heat - Three Day Full Body

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