The first month is about positions. You will spend more time with a wooden dowel than with a loaded bar, and that is on purpose: the dowel shows every compromise a heavy bar hides.
Weeks one to four
Foundations teaches one pattern per session — squat, hinge, press, pull — and ends each hour with light practice sets. By week four you will load a bar for the first time with a coach beside you.
Weeks five to eight
Now you join classes. Volume goes up, loads stay moderate, and week eight is deliberately easy. Planned easy weeks are how you get to week twelve feeling strong rather than sore.
Weeks nine to twelve
Fewer reps, heavier bars, and a testing day with a coach on every platform. You leave with three tested lifts and a written plan for the next block.