Obsidian
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Beginner

Foundations 12

Zero to lifter in twelve weeks.

Foundations 12
Duration12 weeks
Frequency3 days / week
Built forComplete beginners

The program

A full-body linear progression built around the five fundamental patterns: squat, hinge, push, pull, carry. Every session is coached rep-by-rep with video cues, warm-up protocols, and exact loading charts so you never guess a weight again.

What's included

  • 12-week progressive plan (3 full-body days)
  • HD video demos for every movement
  • Exact load & rep charts — no guesswork
  • Mobility warm-ups and deload weeks
  • Beginner nutrition primer (cut / bulk / maintain)

A week inside

Day 1

Squat emphasis

  • Back Squat 3x5
  • Bench Press 3x8
  • One-Arm Row 3x10
  • Plank 3x45s

Day 2

Hinge emphasis

  • Deadlift 3x5
  • Overhead Press 3x8
  • Lat Pulldown 3x10
  • Farmer's Carry 3x40m

Day 3

Volume full-body

  • Goblet Squat 3x10
  • Bench Press 3x10
  • Pull-Up progression 3xAMRAP
  • Hip Thrust 3x12

One-time purchase

$79

Lifetime access. Every future update included.

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