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Foundational Fitness This 4-week program is designed for the beginner. We developed this 3 to 5 day a week program to allow the novice gym goer to hit the ground running. It includes a 3 day a week weight room program accompanied by a 2 day a week conditioning program. This template is based around three main lifts, the Squat, Deadlift and Press (both bench press and standing press). It will allow the user to spend 40-60 minutes in the gym with weekly progressions towards strength while providing the freedom to select their assisted lifts via a drop-down menu or self-write in option. The conditioning program allows the user 1 high intensity and 1 low intensity day a week. This will enable the user to burn fat while adding aerobic capacity for continued progress both in and out of the gym.