{"product_id":"foundations-12-week-strength-training-guide","title":"Foundations: 12-Week Strength Training Guide","description":"\u003cp\u003eFoundations is a complete 12-week strength training system built for people who are done winging it in the gym. Instead of random workouts, you get a week-by-week progression plan that builds real strength safely and sustainably.\u003c\/p\u003e\n\u003cp\u003eEach phase is designed around progressive overload, with clear instructions on what to lift, how much, and when to push versus recover. Whether you're returning to training or leveling up from a beginner routine, this guide gives you a repeatable framework you can run again and again.\u003c\/p\u003e\n\u003cp\u003eYou'll also get form cues for every major lift, a plain-language explanation of how to track progress, and guidance on adjusting the program around your schedule and equipment.\u003c\/p\u003e\n\u003ch3\u003eWhat You'll Get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eFormat: Digital PDF, optimized for desktop and mobile\u003c\/li\u003e\n\u003cli\u003eLength: 48 pages, 12-week program\u003c\/li\u003e\n\u003cli\u003eDelivery: Instant download link emailed after checkout\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cdetails\u003e\u003csummary\u003e\u003cstrong\u003eWhat's Inside — Table of Contents\u003c\/strong\u003e\u003c\/summary\u003e\u003col\u003e\n\u003cli\u003eIntroduction: How This Program Works\u003c\/li\u003e\n\u003cli\u003eAssessing Your Starting Point\u003c\/li\u003e\n\u003cli\u003ePhase 1 (Weeks 1-4): Building the Base\u003c\/li\u003e\n\u003cli\u003ePhase 2 (Weeks 5-8): Progressive Overload\u003c\/li\u003e\n\u003cli\u003ePhase 3 (Weeks 9-12): Peak Strength\u003c\/li\u003e\n\u003cli\u003eWarm-Up \u0026amp; Mobility Routine\u003c\/li\u003e\n\u003cli\u003eForm Guide: The Big Six Lifts\u003c\/li\u003e\n\u003cli\u003eTracking Progress \u0026amp; Adjusting the Plan\u003c\/li\u003e\n\u003cli\u003eNutrition Basics for Strength Gains\u003c\/li\u003e\n\u003cli\u003eWhat to Do After Week 12\u003c\/li\u003e\n\u003c\/ol\u003e\u003c\/details\u003e\n\u003cdetails\u003e\u003csummary\u003e\u003cstrong\u003eFrequently Asked Questions\u003c\/strong\u003e\u003c\/summary\u003e\u003cp\u003e\u003cstrong\u003eDo I need a gym membership?\u003c\/strong\u003e\u003cbr\u003eWritten for a standard gym setup with barbells, dumbbells, and a rack, with a home-gym substitution for every lift.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat experience level is this for?\u003c\/strong\u003e\u003cbr\u003eBeginners who know basic lift technique and intermediates who want a structured 12-week block.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow much time do I need per week?\u003c\/strong\u003e\u003cbr\u003e4 training days per week at roughly 45-60 minutes per session, with a 3-day alternative included.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat format is the ebook in?\u003c\/strong\u003e\u003cbr\u003eA digital PDF optimized for desktop and mobile\/tablet use at the gym.\u003c\/p\u003e\u003c\/details\u003e","brand":"Elvaris","offers":[{"title":"Default Title","offer_id":49666024767715,"sku":null,"price":19.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0817\/8430\/7939\/files\/foundations-cover.png?v=1788483638","url":"https:\/\/elvarisfitness.com\/products\/foundations-12-week-strength-training-guide","provider":"Elvaris","version":"1.0","type":"link"}