FOUNDATION SERIES
Whether you're brand new to training, coming back after time off, or just tired of programs that don't stick, Foundation is where you start. This 12-week collection takes you through three progressive levels, each building on the last, so you get stronger, more confident, and more consistent with every phase.
Level 1 (Weeks 1-4) trains your full body every single session so your body can practice each movement pattern (squat, hinge, push, pull, and carry) multiple times a week and truly learn it. Short, focused workouts build consistency and momentum. Zone 2 cardio starts at 10 minutes after every session to begin building your engine.
Level 2 (Weeks 5-8) builds on the same movement patterns, adding side-to-side and rotational training now that your form is locked in. Rep ranges drop on key lifts like the goblet squat. This is your cue to try to increases the load. Zone 2 cardio increases to 15 minutes, three days a week, building on the base you set in Level 1.
Level 3 (Weeks 9-12) brings in power movements and more rotational and unilateral work to build balanced strength and athleticism. the loading and complexity peak here as everything you’ve built comes together. Zone 2 cardio increases to 20 minutes, twice a week, with higher-intensity interval work introduced now that your aerobic base is built.
No guesswork. Just a clear path from your first workout to feeling like a completely different version of yourself.
This is your Foundation. Let's build it together.
THE FOUNDATION COLLECTION
Level 1, Level 2, & Level 3 (12 Weeks Total)
DS Training App Access & downloadable eBooks
Gym Version
At Home (dumbbell-only) Version
Exercise Demonstration Videos
Weight Logging & Tracking
Nutrition Guide, Supplement Guide, & Macro Guide
Private Group Access
WHAT’S INCLUDED:
THE FOUNDATION YOUTUBE SERIES
A 10-episode fitness series for beginners, restarters, and busy adults: no matter if you have never trained before, if your past training felt too complicated, life got busy, or if you got injured, that’s exactly who this is for. All 10 episodes total under 90 minutes and cover mindset, training, recovery, nutrition, and more.
Foundation Level 1 is built for anyone starting fresh or getting back into training. Each session trains your full body using simple, effective movement patterns so you build real strength without overcomplicating things. You'll work on your squat, hinge, upper push, upper pull, & carry every week, with a short cardio finisher to build your engine and set you up for Level 2.
Foundation Level 2 builds on the work you put in during Level 1. Your body is now familiar with the movement patterns, so it's time try to increase the load. You'll notice some rep ranges drop on key lifts like the goblet squat. That's not a mistake, that's the plan. This is your chance to try to increase the weight. I have also added side-to-side and rotational movement to build strength in every direction, not just forward and back. Zone 2 cardio increases from 10 minutes to 15 minutes, three days a week, building on the engine you started in Level 1.
Foundation Level 3 is where it all comes together. You've built the patterns, added the load, and now we bring in power and rotational training, along with more single-leg and single-arm work, to build balanced strength and athleticism. Zone 2 cardio shifts to 20 minutes, twice a week, and we introduce higher-intensity interval work now that your aerobic base is built.
To get familiar with the app, check out the How to Use the App video in the sidebar and the How to Use the App guide in the Resources section, located in the footer.
While logging your workout, tap the History Button ↺ (second icon in the footer), a pop-up screen will appear with your logging history for the exercise, tap Close in the upper left corner to return to logging.
You can change from pounds to kilograms by tapping Settings in the lower right of the footer, toggling the slider on for Metric, and tapping Save in the upper right corner.
