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Foundational Strength

The Strength Cave

Strength & Conditioning, General Fitness
Coach
Andres Vargas

Want to feel proud of what you body can do? Then this program is made for you!

Foundational Strength will allow you to fortify the base of your strength & conditioning routine so you can build your dream body.

The training itself focuses on compound movements like squats, presses, and rows to help you build massive strength as well as fun accessories and efficient conditioning that will help you pack on that lean muscle too!

So, whether you're a beginner trying to learn the ropes or a seasoned gym pro looking for a program to build around, you will absolutely make some impressive gains by the end of this program.

Scroll down to see a sample of this program.

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TRAINING STYLE: "Strength Building" and Efficient Conditioning

PROGRAM LENGTH: 8 weeks

TIME COMMITMENT: 3 Days Per Week, ~45-60 MInutes Per Session

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Science and Experience is on Your Side
This isn't your typical random "program" thrown together by an uneducated "influencer." I used real science and over 10 years of education and experience working with people just like you to build a program that delivers massive gains!
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Expert Instruction and Guidance
I provide detailed instructions as well as my very own exercise demonstration videos to teach you proper lifting form and help you execute each training session to perfection.
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Build a Rock Solid Base
Whether you're still learning the ropes or you're already a lifting pro, this program will serve as the perfect foundation for you to build the kind of strength and muscle mass that you deserve!
Features
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Programming 3 days per week
You'll train 3 days per week with a mix of full body, upper body, and lower body training sessions.
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Exercise Video Guidance
I provide my very own instructional videos so you can nail your technique on every exercise.
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Detailed, expert instruction
Step by step directions are given throughout the training program so you always know how to attack and execute the program
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Access on Any Device
Get 24/7 access to your program through the TH app so your training goes wherever you go.
Equipment
Required
Barbell // Weight Plates // Dumbbells // Bench // Squat Rack
Recommended
Strength Machines (Lat Pulldown, Rows, etc.) // Medicine Balls // Resistance Bands/Mini Bands // Cardio Machines
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Sample Week
Week 1 of 8-week program
Monday
Full Body

Prep

A

Full Body Warm Up

Deep Lunge w/ Reach x 10 per side Scapula Angels x 10 Frog Hops x 10 Inchworms x 10

B1

*Goblet Squats

2 x 8

B2

Dual DB Bent Over Row

2 x 8

C1

Staggered Stance DB RDL

2 x 10

C2

Tall Kneeling Single Arm Shoulder Press

2 x 10

D1

Air Bike (Cardio/Conditioning)

3 x 20

D2

*Suitcase Carry

3 x 100

D3

*Supine Vertical Leg Lifts on Bench (Core)

3 x 10

D4

*Push Ups

3 x 10

Wednesday
Upper Body

Prep

A

Upper Body/Shoulder Warm Up

Shoulder Over and Backs x 10 Band Pull Aparts x 15 Scapula Angels x 10 Yoga Push Up w/ Reach x 5 per side

B

*DB Bench Press

3 x 8

C

Neutral Grip Lat Pulldown

3 x 8

D1

Seated Single Arm Cable Row

2 x 10

D2

Cable Lateral Raises

2 x 12

E1

Cable Bicep Curls

2 x 10

E2

Sitting Crunch Hurdles (Core)

F

Pronated Grip Cable Tricep Pushdowns

2 x 10

Friday
Lower Body

Prep

A

Lower Body Warm Up

Hip CARS x 6-8 per side Worlds Greatest Stretch x 6-8 per side Cossack Squat x 2 sets x 8 reps per side

B

Barbell Box Squats

2 x 6

C

Barbell Glute Bridge

2 x 6

D

Dumbbell RDL

2 x 10

E1

Single Leg Calf Raise w/ DB

3 x 10

E2

Standing Banded Fire Hydrants (Hip Mobility)

3 x 10

F

Glute Bridge w/ Med Ball Adduction

1 x 50

Coach
coach-avatar Andres Vargas

Allow me to help you become an absolute BEAST in the gym! With over 10 years of hands on experience training professional athletes, powerlifters, and bodybuilders along with a Master's Degree in Exercise Physiology, I build highly effective programs that will get you jacked and strong!

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It's Time to Start Living a STRONGER LIFE!

Building a strong and lean physique is just a click away... Why wait any longer?!

Get Foundational Strength
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FAQs
Does this program include coaching?
Not directly. I do provide detailed instructions and notes for each exercise as well as demonstration videos but you will not have access to me for questions or coaching. If you want access to me along with a program, join one of my membership based teams like Average to Savage (scroll down).
Do the exercises change at all?
The exercises stay the same for 4 weeks and then some are progressed to similar but slightly more challenging variations for the remainder of the program. This consistency in practicing similar exercises for several weeks at a time is important for progressive overload and long term gains!
How much training experience do I need for this program?
This foundational program can be used by beginners and more advanced lifters alike. The workouts are written in a way that makes it perfect for someone starting out and I give instructions on how to modify it to suit a more advanced lifter as well.
How long do I have access to the program?
Train Heroic gives you access to this program for 1 full year. During that year, you can repeat this program as many times as you'd like :)
What if I have to modify the program or swap out an exercise?
You can easily make changes to the program or swap out an exercise in the app! Upon signing up, I'll send you a program guide that shows you exactly how to do it. Plus, I try to suggest substitutions in the exercise notes for certain movements as well.
Foundational Strength