New

Phase 1: Foundations (4 Days/Week)

In-Tension Training LLC

General Fitness

Coach

Roy Palmer

Build the Base. Unlock Your Potential.

Whether you're new to training or a seasoned athlete, the Foundations Training Program is designed to meet you where you are—and take you further. This comprehensive, body-focused program develops every key element of fitness: mobility, stability, strength, power, hypertrophy, and conditioning.

It’s the ultimate foundation builder—crafted to improve how you move, how you feel, and how you perform, in sport or in life. No matter your experience level, this program will challenge you appropriately and guide you toward well-rounded, sustainable progress.

Our 4 days a week program is our most effective and transformative program of the foundations series. Building a strong foundation takes hard work but provides you with the most upside for potential for all future training and health success.

$30

Get Phase 1: Foundations (4 Days/Week)

Foundation Focused

Trees that you see shooting into the air hundreds of feet high have a thick and expansive root system that keeps them anchored to the ground. Our focus is to provide you with a strong foundation so you can take on whatever training and life throws at you.

For All People and Backgrounds

Anyone can use this program, no matter if they have competitive training experience, are coming back from and injury, or just starting their fitness journey.

Well-Rounded

Fitness is not one-dimensional, and we understand that here at In-Tension. Our Foundations programs focus on all the fitness elements that make up performance and wellness.

4 days a week

Our more inclusive program is offered 4 days a week, as we can add more work to a given week than our other foundation programs. We want to provide an opportunity so you can get the most out of your week and training.

Features

Access to your coaches

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

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

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

We provide an easy software that allows for interactive videos and progress tracking to get the full potential out of your training.

Equipment

Recommended

barbell // dumbells // kettlebells // medballs // resistance bands // turf or open area to move

Sample Week

Week 1 of 5-week program

Sunday

Week 1 Day 1

foam roll lats

Foam Roll T spine

Foam roll pecs

Superman row

1 x 5

Yoga push up

1 x 5

Lying Handcuffs

1 x 5

Side lying T spine

1 x 5

Cat Cow

1 x 3

Upside down bosu push up

2 x 8

TRX Row + External Rotation

2 x 8

Hands elevated plyo push up

2 x 8

DB Bench Press

3 x 10

1-Arm DB Row

3 x 10

Lat Pulldown

2 x 12

DB Fly

2 x 12

Incline DB bicep curl

2 x 12

DB Tricep Extension

2 x 15

DB Lateral Raise

2 x 15

Stability ball dead bug

3 x 6

Monday

Week 1 Day 2

foam roll adductors

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

Foam Roll T spine

1 x 10

Foam roll glutes

1 x 10

Walking lunge with reach

1 x 5

Single leg RDL + Reach

1 x 5

Cossack Squat

1 x 5

Hip Airplane

1 x 3

Worlds greatest stretch

1 x 3

90/90 seqeunce

1 x 3

Bird Dog

1 x 10

Box jump + depth drop

2 x 5

Heels elevated goblet squat

3 x 10

Stability ball leg curl

3 x 10

Split Squat

3 x 8

Back Extension

3 x 15

Calf Raise

3 x 15

Cardio

1 x 15:00

Tuesday

Recovery (OPTIONAL)

Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Foam roll quads

1 x 0:30

foam roll adductors

1 x 0:30

foam roll lats

1 x 0:30

Foam roll pecs

1 x 0:30

Cardio

1 x 30:00

Wednesday

Week 1 Day 4

Foam Roll T spine

foam roll lats

Foam roll pecs

Superman row

1 x 5

Yoga push up

1 x 5

Lying Handcuffs

1 x 5

Side lying T spine

1 x 5

Cat Cow

1 x 3

Cuban Press

2 x 8

DB Renegade Row

2 x 5

Med Ball Slam

2 x 8 @ 10 lb

1/2 kneeling shoulder press

3 x 10

Eccentric chin up

3 x 6

Incline DB Bench Press

2 x 10

Inverted Row

2 x 10

Tricep Pushdown

2 x 15

6 way shoulder raise

2 x 6

Alternating DB Hammer Curl

2 x 10

Plank + reach

3 x 6

Thursday

Week 1 Day 5

Foam Roll T spine

1 x 10

Foam roll glutes

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Walking lunge with reach

1 x 5

Single leg RDL + Reach

1 x 5

Cossack Squat

1 x 5

Hip Airplane

1 x 3

Worlds greatest stretch

1 x 3

90/90 seqeunce

1 x 3

Bird Dog

1 x 10

SIngle leg box jump

2 x 3

Barbell RDL

3 x 10

Side Plank

3 x 0:30

Lying Leg Curl

3 x 10

Single Leg Glute Bridge

3 x 10

Seated calf raise

3 x 15

Cardio

5 x 0:15

Friday

Recovery (OPTIONAL)

Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Foam roll quads

1 x 0:30

foam roll adductors

1 x 0:30

foam roll lats

1 x 0:30

Foam roll pecs

1 x 0:30

Cardio

1 x 30:00

Coach

More from In-Tension Training LLC

Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 5 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals from the ages of 15-60+.

Start Building Your Foundation

It is hard to learn how to swim without jumping into the water first. Take that jump today and set yourself up for success.

Get Phase 1: Foundations (4 Days/Week)

FAQs

Who is this program designed for?

This program is for those who are very motivated to get after it in the weight room and to developed a good foundation for programs to come.

How will I see and track my progress?

Within your program, you will be able to track progress over time as you complete this program. What we recommend is tracking the weights you lift and the time you run sprints so you can have a good understanding of your progress over time.

Why Is This Program So Inexpensive?

We believe the training should be affordable to all athletes who want to better themselves.

What Program Should Be Done Next?

After the completion of this program, you will have the foundation to tackle any and all of our other programs on the train heroic library.