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Foundations in Four

JM Fitness & Lifestyle

Coach
Julie Mengle

If you’ve ever felt intimidated on the weight floor, unsure what exercises to do, or confused by overly complicated programs, this is for you. Foundations in Four focuses on building a strong strength training foundation so you can progress without overthinking.

This program centers around the 7 basic movement patterns—squats, hinges, lunges, pushes, pulls, carries, and rotation—repeated week to week with intentional structure and small variations. This approach helps you learn proper form, build confidence, and see real strength progress instead of constantly starting over.

By the end of four weeks, you won’t just feel stronger—you’ll understand how to keep getting stronger. You’ll know what you’re doing, why it matters, and how to continue building strength with confidence.

$99
Get Foundations in Four
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Progress Without Overthinking
This program gives you a clear structure and intentional progression so you can build strength, track progress, and trust the process.
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Eliminate the Guess Work
The days of walking into the gym without a plan are over! You'll know exactly what exercises you're doing with this program and how to do them properly.
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Perfect Your Form
Every exercise in this program is linked to a video that breaks down the proper set up, form, and execution, so you can lift with confidence.
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Learn The Foundational Movement Patterns
Every balanced workout includes a squat, lunge, hinge, push, pull, rotation, and carry. In this program, you'll learn different ways to apply these 7 basic, or foundational, movement patterns with dumbbells.
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Keep Doing What You Love
This program is intentionally only 2 days per week, so you can still do the things you love. You can keep taking those group classes or walking your dog, while adding strength training into your routine.
Features
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Programming 2 days per week
Two workouts each week, so you can show up with energy and still do the other activities you love.
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Exercise Video Guidance
Instructional videos to guide you.
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Delivered through TrainHeroic
Get your workouts and track your progress all in one app.
Equipment
Required
Dumbbells
Recommended
Bench
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Lower Body

Prep

A

Lower Body Warm Up

Lower Body Warmup Up: - Bodyweight squats x10 - Plank walkouts x5 - World's Greatest Stretch x10 total - Walk the Dog Calf Stretch x10 total - Lateral Lunge Twist x10 total - Open/Close the Gate x5 each side - High Knees (or March) x20 total - Standing Twist Right/Left *Repeat until WARM!

B

Dumbbell Goblet Squat

3 x 10

C

Conventional Dumbbell Deadlift

3 x 10

D

Dumbbell Split Squat

3 x 10

E

Dumbbell Glute Bridge

3 x 10

F

Overhead March

3 x 20

Recovery

G

Lower Body Cool Down/Stretch

Lower Body Cool Down/Stretch: *Hold each stretch for ~30 seconds - Figure 4 Stretch - Runner's Lunge - 1/2 Kneeling Hamstring Stretch - Downward Dog Calf Stretch - Forward Fold - Wide Squat + Twist - Standing Quad Stretch

Monday
Week 1 Upper Body

Prep

A

Upper Body Warm Up

Upper Body Warm Up: - Plank Walkouts x5 - Plank Shoulder Taps x10 total - Plank to Downward Dog Reach x10 total - Thread the Needle x5 each sides - Push Ups x10 - Standing Arm Circles x5 each direction - Standing Twist x5 each side - Jumping Jacks x10 *Repeat until WARM!

B

Dumbbell Bench Press

3 x 10

C

Bench Supported Single Arm Row

3 x 12

D

Dumbbell Shoulder Press

3 x 10

E

Dumbbell Upright Row

3 x 12

F

Plank to Side Plank Rotation

3 x 20

Recovery

G

Upper Body Cool Down/Stretch

Upper Body Cool Down/Stretch: *Hold Each Stretch for ~30 seconds - Child's Pose - Child's Pose Reach Side - Thread the Needle - Shoulder Stretch - Chest Stretch - Upper Back Stretch - Side Body Stretch - Twist Side to Side

Coach
More from JM Fitness & Lifestyle
coach-avatar Julie Mengle

Certified Strength & Conditioning Specialist, Personal Trainer, and Pilates Instructor

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Strong starts here.

If you’ve wanted to start lifting but didn’t know where to begin, this is your sign. Foundations in Four meets you where you are and gives you a clear path forward.

Get Foundations in Four
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FAQs
Do I need access to a full gym?
No! All you'll need dumbbells and a bench (or a bench alternative like a couch). It's best if you have a range of dumbbells to choose from so you can challenge yourself and progress over time, but no barbells or specialty equipment is required.
How long are the workouts?
Most workouts will take between 30–60 minutes, including a warm up and cool down. The total time may vary depending on rest times and experience level.
What makes this different from other programs?
Foundations in Four focuses on mastering foundational movement patterns with intentional repetition, so you build confidence, strength, and understanding.
What happens after the four weeks?
You’ll leave with a stronger foundation, better understanding of strength training, and clarity on how to continue progressing on your own or transition into your next program. You also have lifetime access to Foundations in Four, so you can repeat it as many times as you'd like!
Foundations in Four
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