By Coach Semaj Hunter
Foundations First is a 4-week, 3-day full-body strength program designed to give you a clear, manageable system for training with intention, consistency, and purpose.
This guide was created for people who are tired of random workouts, overcomplication, and constantly starting over. Instead of chasing novelty, the program prioritises structure, repeatable movements, and measurable progression so you can build real momentum.
4 weeks
3 training days per week
Full-body sessions
45–60 minutes per workout, including rest
Each session includes five movements that train both upper and lower body. While all sessions are full-body, the emphasis shifts across the week to keep progress moving without losing structure.
You’ll repeat the same exercises for all four weeks. This is intentional. Skill improves through consistency, not constant change.
The program follows a simple, proven progression model:
Week 1: Learn the movements, leave 2–3 reps in reserve
Weeks 2–3: Add reps or load while maintaining good form
Week 4: Push your final set of each lift with an AMRAP, focusing on quality and control
You’ll be guided on how to choose your starting weights, when to add load, and how to track your lifts so progress is clear and measurable.
This guide is for people who:
Want structure that actually works
Are willing to train with intention, not just intensity
Are ready to track their lifts and stop guessing
Need a plan that fits around work, life, and real commitments
By Coach Semaj Hunter
Foundations First is a 4-week, 3-day full-body strength program designed to give you a clear, manageable system for training with intention, consistency, and purpose.
This guide was created for people who are tired of random workouts, overcomplication, and constantly starting over. Instead of chasing novelty, the program prioritises structure, repeatable movements, and measurable progression so you can build real momentum.
4 weeks
3 training days per week
Full-body sessions
45–60 minutes per workout, including rest
Each session includes five movements that train both upper and lower body. While all sessions are full-body, the emphasis shifts across the week to keep progress moving without losing structure.
You’ll repeat the same exercises for all four weeks. This is intentional. Skill improves through consistency, not constant change.
The program follows a simple, proven progression model:
Week 1: Learn the movements, leave 2–3 reps in reserve
Weeks 2–3: Add reps or load while maintaining good form
Week 4: Push your final set of each lift with an AMRAP, focusing on quality and control
You’ll be guided on how to choose your starting weights, when to add load, and how to track your lifts so progress is clear and measurable.
This guide is for people who:
Want structure that actually works
Are willing to train with intention, not just intensity
Are ready to track their lifts and stop guessing
Need a plan that fits around work, life, and real commitments
