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STRENGTH FOUNDATIONS

The 12:1 Program

Functional Fitness, Functional Training, General Fitness
Coach
Keegan McDonnell

If you’re ready to start (or restart) strength training—but don’t know where to begin—this is your starting point.

Strength Foundations is built for beginners and busy people who want simple, effective workouts without the guesswork. Whether it’s been years since you’ve touched weights or you’re completely new, you’ll follow a clear, structured plan designed to help you build strength with confidence.

This isn’t just a workout plan—it’s coaching.

You’ll get guidance, accountability, and support every step of the way so you’re not left wondering if you’re doing things right. Every workout is designed to be straightforward, efficient, and progressive so you can actually see and feel results.

Strength training isn’t optional if you want to stay active, avoid injury, and build a body that holds up long-term. This program helps you make it a consistent and sustainable part of your life!

-Coach Keegan

Hebrews 12:1- "And let us run with endurance the race that God has set before us"

$25 / mo
Start My 7-Day Free Trial
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Build muscle and bone density.
With research-based program design, these workouts will ensure you have enough reps and load to tone muscle and strengthen your bones.
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Support from an experienced coach.
I've coached thousands of clients and gym members and helped with everything from exercise modification to nutrition plans- I'll be there to support you every step of the way!
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Join a community of likeminded people
Strength Foundations not just a program- its a team. You'll be encouraged to stay accountable to your goals by your fellow peers, all striving to the same goal of better strength and longevity!
Features
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Access to your coaches
You can get in touch with me via messenger every week for support, adjustments, and motivation!
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbbells // Bench
Recommended
Barbell // Kettlebell // Strength Training Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Coach
More from The 12:1 Program
coach-avatar Keegan McDonnell

Howdy! I have my degree in exercise physiology from Texas A&M University and work as a certified personal trainer and CF-L2 trainer with 10+ years of strength training experience. My approach to fitness is simple- stick to the basics, work hard, and find a sustainable strategy. I love problem solving and helping busy clients bring fitness back as a cornerstone of their routine.

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Start building a foundation for your future TODAY

Your first week is free- give it a shot!

Start My 7-Day Free Trial
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FAQs
Who is this program for?
This is built for beginners or anyone getting back into strength training. If you’ve felt unsure where to start, overwhelmed in the gym, or inconsistent with workouts—this is for you.
Do I need gym experience?
Nope! Everything is designed to be simple, clear, and easy to follow—even if you’ve never lifted weights before.
What equipment do I need?
Minimal equipment. Most workouts can be done with dumbbells and/or basic gym access.
Will this help me lose weight?
Yes! Strength training increases your metabolism and overall calorie burn, which helps lose body fat. Paired with a strong diet, you can lose body fat while improving muscle tone!
How long are the workouts?
Most workouts take 30-40 minutes. Efficient, focused sessions—no fluff.
Is this just a workout plan or actual coaching?
This is coaching. You’ll have structure, guidance, and accountability—not just a list of workouts. I’m here to help you stay consistent and do things the right way.
What if I’ve had injuries or limitations?
Exercises can be adjusted based on your needs- I have 1000+ hours of experience in orthopedic rehab, so I am confident helping you modify to fit your needs! The goal is to train safely and build strength without aggravating past issues.
What makes this different from free workouts online?
No guesswork, no randomness. You’re following a structured plan with progression and support—so you actually see results instead of starting over every few weeks.
What kind of results can I expect?
You can expect to feel stronger, more confident in the gym, and more consistent with your training. Most people also notice improvements in energy, posture, and overall fitness.
Is there accountability?
Yes. You’re not doing this alone—ongoing support and check-ins help you stay on track and keep progressing.
How do I get started?
Click on "Start my 7-day free trial" and I'll reach out shortly after! After 7 days, it will begin your $25/month membership.
The Proof
verified-athlete-avatar Bryan H.

Dad of 3 + Lawyer

Verified Athlete

""My time training with Keegan has been transformative, enjoyable and educational... in just a few short weeks, because of my time with Keegan, I have seen my body and my attitude towards nutrition and exercise transform for the better, and I am eager for the next steps in the journey.""

verified-athlete-avatar Julie R.

Mom of 2 + Bank CEO

Verified Athlete

"About 12 months ago I started personal training with Keegan and I could not be more pleased. I meet with Keegan weekly and he designs 3 other workouts for me during week. He works with me on diet and sleep and is focused on my overall health!"

verified-athlete-avatar Chris B.

Dad + Real Estate Investor

Verified Athlete

"Keegan’s nutrition and strength programming keeps my workouts efficient and purposeful. The structure and accountability have helped me stay consistent and noticeably improve my overall fitness while taking any guesswork out of the equation. **Actual photo of Chris above!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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