H3 Strength Co.
Foundation Strength
Strength & Conditioning
Foundation Strength
Build the base. Own every rep.
An 8-week, 3-day strength block built on the big lifts, smart progression and movement quality. Two blocks take you from technique and work capacity to heavier, confident lifting.
8
Weeks
3
Days/Wk
Beginner–Intermediate
Level
- ✓8-week program, 2 blocks
- ✓Sets, reps, load & RPE for every session
- ✓Companion book: principles, warm-ups, progression
- ✓Recovery & readiness tracker
$49Buy program
Instant PDF download: program + companion book.
Inside the companion book
01
Why This Program
Strength is the foundation every other quality is built on.
02
The Principles
Progressive overload, quality movement, and managed fatigue.
03
How To Run It
Using RPE, picking loads, and what to do when life happens.
04
Recovery
Sleep, nutrition and tracking readiness week to week.
Sample session
Block 1 · Weeks 1–4 · Day 1 — Lower
| Exercise | Sets | Reps | Load | RPE | Notes |
|---|---|---|---|---|---|
| Back Squat | 4 | 5 | 75–80% | 7 | 3s eccentric |
| RDL | 3 | 8 | Moderate | 7 | |
| Split Squat | 3 | 10/side | DBs | 8 | |
| Copenhagen Plank | 3 | 20s/side | BW | — |