Rebuilding Foundation & General Capacity/Strength Program

Rebuilding Foundation & General Capacity/Strength Program


“Rebuilding Foundation & General Capacity/Strength Program”

PDF consists of:

  • Goals sheet (body composition, fitness, & nutrition)

  • Food lists & portion sheet

  • 6, 8, 10, & 12-Minute Metabolic Finishers

  • Weekly calendar planning sheets

  • Program fill-out sheets

  • Links to movement analysis videos

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Once I’ve purchased a program, where can I find more information?

Throughout the program, you will find blue links. Those links will bring you to informational videos that explain the movement, workout, function, outline, etc. Our channel on YouTube gives a multitude of research-based information, so be sure to explore!

What happens if I have more questions?

Questions are a good thing! If our programs or videos do not satisfy your understandings, or you have a question about your health and wellness, email us: We are always happy to help anyone, anytime! Another great option would be to become a member of The Complete Athlete through We provide daily, research-based information via articles, videos, podcasts, infographics, and more!

Can I use your programs if I am a multisport athlete?

Absolutely! Our programs contain movements for any athlete. If you are wondering what program would be good for your specific sport, or you want to know what cycle you should implement a program into, email us! We can even help you keep your nutrition in check! We will point you in the right direction.

Can I use your programs if I’m not training for any specific purpose or competition?

Yes! All of our programs can be used for general fitness and development. If you need help choosing a program to fit your needs, or to identify your needs, contact us! We can help you figure out your goals, what fitness program might be good for you, and even help you with your nutrition!

Can I use your programs if I am training for a specific competition?

Of course! We recommend conferring with your coach first, if you have one. If you do not, we recommend emailing us so we can set you up for success with whatever competition or event you are training for. We can help identify a solid program for you, and possibly create a personalized program!

Can I use your programs while cutting, massing, or maintaining?

For sure. We have fitness programs specific to bulking and cutting cycles, as well as nutrition program recommendations for you as well. If you are unsure of what your goals are, what steps to take to reach your goals, or need general direction, email us! We would love to help you achieve success!

How long are your programs?

Every program is different. Some programs contain movements that depend on your intensity approach and allow for building over time. Other programs are set days per week of a set number of weeks (i.e. 3 days a week for 12 weeks). Our programs, though flexible, demand consistency for success. It really ends up becoming what you make it.

How long will these workouts last?

We have our Metabolic Finishers that range from 6 minutes to 12 minutes. Those high-intensity burners often take place throughout our programs at the end of 45-minute to 60-minute workouts. The length of the workout depends on the athlete, the movements, the weight being used, and the intended purpose for specific approaches. Plan on at least 60 minutes per workout.

Do you offer refunds?

There are no refunds on any of our templates, programs, ebooks, digital purchases, etc. All sales are final. No exceptions.