Strength foundations
This is the block almost everybody starts with, and it is deliberately unglamorous. Weeks one to three are spent learning three movements with an empty bar and a pair of light dumbbells, at a load that will feel insulting. That is the point: I would rather spend a fortnight on the shape of a squat than spend a season fixing one.
From week four we add weight in the smallest increments the plates allow, and from week six we add a fourth movement chosen by whatever you keep saying you cannot do. There is one session a week you run on your own, written out in a way that assumes nobody is watching over your shoulder.
By week twelve most people are lifting somewhere near their own body weight off the floor and, more usefully, they can walk into any room with a barbell in it and know what to do.
