Alyssa Murray
BodybuildingUnleash your strength with the Foundational Force Program — a no-nonsense, 6-week, 3-day-per-week plan built around powerful compound lifts, functional movement, and real-world performance. Whether you're getting back into the gym or looking to break through a plateau, this program delivers efficient, full-body training designed to build strength, stability, and confidence. With a clear focus on progressive overload, you’ll consistently challenge your body and see measurable gains—without spending hours in the gym. Each session combines classic barbell work, targeted accessory lifts, and functional core training to help you move better, lift heavier, and feel stronger week after week. Simple, smart, and sustainable — this is strength training the way it was meant to be.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Walk
1 x 5:00
B1
Alternating Leg Swing
3 x 10
B2
Arm Circles
3 x 10
B3
90 90 Hip Stretch
3 x 10
C1
Glute Bridge
2 x 15
C2
Bird Dog
2 x 10
C3
Air Squat
2 x 10
C4
Plank Shoulder Taps
2 x 10
D
Bench Press
4 x 8
E
Overhead Press
3 x 8
F
Incline DB Bench Press
3 x 10
G
DB French Press
3 x 10
H
Weighted Plank Hold
3 x 0:30
A
Walk
1 x 5:00
B1
Alternating Leg Swing
3 x 10
B2
Arm Circles
3 x 10
B3
90 90 Hip Stretch
3 x 10
C1
Glute Bridge
2 x 15
C2
Bird Dog
2 x 10
C3
Air Squat
2 x 10
C4
Plank Shoulder Taps
2 x 10
D
Deadlift
4 x 6
E
Pull-Up
3 x 8
F
Bent Over DB Row
3 x 10
G
Band Face Pull
3 x 15
H
Hanging Leg Raise
3 x 10
A
Walk
1 x 5:00
B1
Alternating Leg Swing
3 x 10
B2
Arm Circles
3 x 10
B3
90 90 Hip Stretch
3 x 10
C1
Glute Bridge
2 x 15
C2
Bird Dog
2 x 10
C3
Air Squat
2 x 10
C4
Plank Shoulder Taps
2 x 10
D
Back Squat
4 x 8
E
Romanian Deadlift
3 x 10
F
Walking Lunges
3 x 10
G
Farmers carry
3 x 40
H
Russian Twist
3 x 20
