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Build the Basics

Momentum

Functional Fitness, Functional Training
Coaches
Yuri Schoeffler and Jordan Vieira

This 12-week training program is designed for beginners looking to establish a strong foundation in fitness. With three full-body workouts per week, the focus is on mastering fundamental functional movement patterns, including squats and hinges, to ensure proper form and injury prevention. The program emphasizes gradual progression, helping participants build strength, confidence, and consistency. By the end of the 12 weeks, you'll have a solid base to continue your fitness journey with Momentum's advanced training programs or ongoing structured plans to keep progressing.

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Build Strength with Compound Lifting
Compound lifts like squats, deadlifts, and bench presses are the foundation of strength training. By engaging multiple muscle groups at once, these movements maximize efficiency, build functional power, and enhance overall performance. Whether you’re a beginner or experienced lifter, compound lifting is key to developing strength that translates to real-world results.
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Prevent Injuries with Accessory Work
Accessory exercises target smaller, stabilizing muscles to enhance balance, mobility, and overall strength. By addressing imbalances and strengthening weak points, they support joint health and reduce the risk of injury, ensuring you stay strong and resilient in your training.
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Build a strong core
A strong core is the foundation of athletic performance. It improves stability, enhances balance, and powers nearly every movement, from lifting heavy weights to dynamic sports. By building core strength, you’ll unlock greater efficiency, reduce injury risk, and take your fitness to the next level.
Features
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Programming 3 days per week
Three full body session with a focus on athletic performance, for all levels.
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Mindset
Inspiration and tools to build mental resilience and stay motivated.
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Exercise Video Guidance
Instructional videos explaining form and technique to guide your practice and make execution easy.
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Team MOMENTUM
Join our supportive community that helps you grow and thrive.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell
Recommended
Kettlebell
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Perfect Stretch

3 x 10

A2

Down dog to seal

3 x 5

B1

KoT Lunge

3 x 20

B2

Wallsit

3 x 0:30

B3

KB Lateral bend - standing

3 x 20

C

Barbell Box Squat

3 x 8

D

DB Reverse Lunges

3 x 20

E

DB incline press

3 x 15

F

Shoulder press w/ DB

3 x 10

G1

KB Front Rack Farmers Carry

3 x 30

G2

V- Ups

3 x 15

G3

Cable triceps push down

3 x 15

Tuesday
Week 1 Day 3

A1

Scorpions

3 x 10

A2

Down dog to seal

3 x 5

B1

DB Reverse Flys

3 x 10

B2

DB RDL with knee drive

3 x 20

B3

Hollow body hold

3 x 0:30

C

Barbell RDL

3 x 10

D

SA cable pull

3 x 24

E

Wide grip cable row

3 x 12

F1

SL hip thrust

3 x 20

F2

High plank hold

3 x 0:30

F3

DB High Pulls

3 x 10

Thursday
Week 1 Day 5

A1

Walk out

3 x 5

A2

Scorpions

3 x 10

B1

Russian KB Swings

3 x 10

B2

Push up

3 x 10

B3

Gorilla rows

3 x 10

C

Barbell reverse lunge

3 x 16

D

GHD Hip Extensions

3 x 10

E

SA DB Row

3 x 12

F

Lat pull down

3 x 12

G1

Leg raises

3 x 10

G2

DB pull over

3 x 10

G3

DB elevated bent over row

3 x 10

Coaches
coach-avatar Yuri Schoeffler

A-Licensed Health & Fitness Coach and Licensed Nutritionist certified by the European Sports Academy (ESAB). With over 8 years of experience, I specialize in helping individuals achieve sustainable health and wellness goals. As a competitive athlete, I bring firsthand knowledge and passion from my diverse background in sports.

coach-avatar Jordan Vieira

Bachelor of Science in Health and Wellness and certification as a personal trainer through the National Strength and Conditioning Association (NSCA), I have a competitive sports background as 2-sport collegiate athlete and almost a decade of experience helping clients achieve their health and fitness goals. If I`m not in the gym you can find me running trails or rolling on the tatami.

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Build the Basics

Start your fitness journey today with our beginner's functional training program! Build strength, master foundational movements, and gain confidence in just 12 weeks. Take the first step toward a stronger, healthier you—your future self will thank you!

Get Build the Basics
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FAQs
Who is this program for?
This program is designed for beginners who are new to fitness or looking to build a strong foundation in functional movement and strength training.
What equipment do I need?
You'll need access to basic gym equipment like dumbbells, kettlebells, resistance bands, and a sturdy surface for exercises like step-ups or box squats.
How long are the workouts?
Each workout takes approximately 60 minutes, making it easy to fit into a busy schedule while still delivering great results.
Build the Basics