Strong Foundation- Dumbbell Beginner Program

Monumental Strength Club

Strength & Conditioning, Women's Training
Coach
Cassidy Turner

This program is designed for those who are looking to get started with strength training or get back to it after a period of time off. This program will introduce (or reintroduce) movement patterns that are useful for enhancing our activities of daily living. There is a blend of power, movements in all planes, and progressive overload applied to allow participants to gain a solid foundation of strength. This minimal equipment program can be performed in either a gym or home setting. It is perfect for those working with minimal equipment or those who want to find a corner of the gym and get the work done. This is a 4 week, 3 day full body program that targets each muscle group at least 2x per week which allows adequate stimulus to promote growth. Once this program is completed, participants should have increased confidence to perform more advanced variations of the foundational movements learned.

$30
Get Strong Foundation- Dumbbell Beginner Program
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Flexible and Effective
This program can be done in the comfort of your home with minimal equipment or at a gym. No intimidating equipment or fancy movements. Simple, effective programming at your fingertips.
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No Guesswork, No Problem
This program is perfect for the beginner who has no clue where to begin when it comes to strength training. With demonstration videos, written cues, reps prescribed, and tools to aid in gauging intensity, this plan is sure to have you on track to success. The guesswork is taken out of your training. Show up and get it done!
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Pathway to Strength
With completing Strong Foundations, you will be on a solid pathway to strength. You'll gain confidence in foundational movement patterns, improve stabilization, coordination, and power, and understand the core principles of how to gain strength.
Features
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Access to your coaches
As your coach, I will be there to cheer you on every step of the way. Whether you need form help, substitutions, or modifications, I'm here to help!
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Programming 3 days per week
3 full body sessions that will introduce foundational movement patterns to new lifters and help past lifters get back to training after time off.
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Exercise Video Guidance
Exercise demonstration videos with written cues to aid learning and application.
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Detailed, expert instruction
Designed by certified personal trainer who is ready to help you meet your strength goals!
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Delivered through TrainHeroic
Keep track of your progress each week by logging your sessions. You can note how you felt each week & other factors that impacted the session.
Equipment
Required
Dumbbells // Long Bands // Glute Band // Bench/Box/Chair/Foot Stool/Ottoman
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Sample Week
Week 1 of 4-week program
Sunday
OPTIONAL: Rest Day
Monday
Strong Foundation- Full Body Basics #1 (week 1)

Prep

A

Full Body Warm-Up Circuit

1-2 rounds of each. Quadruped Thoracic Rotation x8/side Cat/Cow x8/ea direction Adductor Rockback x8-10/side Dynamic Hamstring Stretch x8-10 Hip CARs x6-8/side ITYWs x5/position Line Hops x20

B1

Dumbbell Goblet Squat

3 x 8

B2

Dumbbell Row

3 x 8

C1

Dumbbell Romanian Deadlift

3 x 8

C2

Dumbbell Floor Press

3 x 8

D1

Weighted Half Kneeling Chop

3 x 8

D2

DB/KB Suitcase Carry

3 x 25

Tuesday
OPTIONAL: Rest Day
Wednesday
Strong Foundation- Full Body Basics #2 (week 1)

Prep

A

Full Body Warm-Up Circuit

1-2 rounds of each. Quadruped Thoracic Rotation x8/side Cat/Cow x8/ea direction Adductor Rockback x8-10/side Dynamic Hamstring Stretch x8-10 Hip CARs x6-8/side ITYWs x5/position Snap Downs x8

B1

Stationary/Static Lunge

3 x 8

B2

Dumbbell Overhead Press

3 x 8

C1

DB Glute Bridge

3 x 10

C2

DB Lat Pullover

3 x 10

D1

Dumbbell Bicep Curls

3 x 10

D2

Overhead Tricep Extension

3 x 10

Thursday
OPTIONAL: Rest Day
Friday
Strong Foundation- Full Body Basics #3 (week 1)

Prep

A

Full Body Warm-Up Circuit

1-2 rounds of each. Quadruped Thoracic Rotation x8/side Cat/Cow x8/ea direction Adductor Rockback x8-10/side Dynamic Hamstring Stretch x8-10 Hip CARs x6-8/side ITYWs x5/position Power Step Up x5/side

B1

KB/DB Sumo Deadlift

3 x 8

B2

Cable or Banded Half Kneeling Face Pull

3 x 10

C1

Lateral Step Up

3 x 8

C2

Lateral Raises

3 x 8

D1

Dead Bugs

3 x 5

D2

Side Plank Raise

3 x 5

Saturday
OPTIONAL: Rest Day
Coach
More from Monumental Strength Club
coach-avatar Cassidy Turner

NASM Certified Personal Trainer, GGS Pre and Postnatal Coach, Pregnancy and Postpartum Athleticism Coach, and Pain Free Performance Specialist. I am passionate about empowering others to discover their true strength in and outside of the gym. I am dedicated to being the person I once needed in my own health and wellness journey, for those who don't know where to begin.

FAQs
How long will each session take?
You can expect each session to take between 30-45 minutes. As intensity increases, you may find that your sessions take longer.
Will this help me towards my goals?
If your goal is to start strength training, get familiar with foundational movement patterns of strength training, get back to lifting after time off, need a program that requires minimal equipment, etc., then YES! Even if you aren't new to training, you can still scale it to your training level.
Can I move around training days?
Yes! The app makes it super easy to move around training days. So if you need a rest day sooner than expected or you're not able to make it to the gym on the days scheduled, you can easily move it to another day.

More from Monumental Strength Club

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Strong Foundation- Dumbbell Beginner Program
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