For the last six months we've been quietly testing a new program with around 80 members. The feedback was consistent enough that we're now opening it up to everyone. It's called Foundations, and it's built for one specific person: someone who knows strength training is the right thing to do, but can't reliably commit to four sessions a week at a fixed time.

What's actually in it

Three session lengths, programmed across an eight-week cycle. You pick the length that fits your day — not the other way around.

Session Duration Where it fits What you do
Express 20 min Lunch breaks, before work One main lift + 2-exercise circuit
Standard 40 min Most weekdays Main lift + 2 accessory circuits + core
Long 60 min Weekends, light weeks Full strength + conditioning finisher

A week with two Express sessions and one Long session counts the same as three Standard sessions. We tracked it carefully during the test cohort — strength gains were within 8% of each other across both schedules. The thing that makes the difference is consistency, not session length.

Why we built it this way

Most strength programs assume the rate-limiter is willpower. After watching members for years, we know the actual rate-limiter is calendar friction. People miss sessions when their day blows up, then feel guilty, then skip the next one too. Foundations is designed so the day-blow-up doesn't take you out — you swap to a 20-minute session and stay in the rhythm.

Member writing in a training journal at the studio

The accountability piece is built in. Each member gets a coach check-in every two weeks (10 minutes, video or in-person), an open Discord channel for the program, and a simple weekly journal we review.

What you get

  • 8-week structured program with all three session lengths
  • Video walkthroughs for every exercise
  • Bi-weekly coach check-ins
  • Access to the Foundations Discord channel
  • A printable weekly journal template
  • Free re-enrollment in cycle 2 if you complete cycle 1

What this is NOT

We want to be honest about the program's edges. Foundations is not a body-recomp program — if your only goal is a specific aesthetic outcome on a tight timeline, this isn't the right fit. It's also not for elite-level athletes who already train 5+ days a week with a coach; you'll find the volume too low.

It's for someone who wants to be doing strength training a year from now, in five years, in ten. The program is calibrated for that horizon.

Pricing and start dates

The first public cohort starts the second Monday of June and runs 8 weeks. Pricing is $189 for the full cycle — that includes everything above. We're capping the first public cohort at 60 members to keep coach check-ins manageable.

If you want a feel for the day-to-day before you sign up, this short walkthrough covers a typical Standard session:

How to join

Reply to this post or message us on the contact form. We'll send a short intake (5 minutes) to make sure the program fits, and we'll confirm your spot within 48 hours.

We're genuinely excited to open this up. The members who tested it are still in it, six months later — that's the bar we wanted to clear before launching publicly.