The Foundation Strength Training Program: Centr x Alex Silver-Fagan - Program Guide

The Foundation Strength Training Program: Centr x Alex Silver-Fagan

Have you been curious to try strength training or ready to uplevel your workouts, but you’re intimidated to start? It’s time to claim your strength with The Foundation — now live in the Programs section of the Centr App.

Led by coach Alex Silver-Fagan, this 12-week progressive strength program is designed to help you look strong and feel powerful — in and out of the gym. You’ll learn to lift heavy weights with confidence, sculpt lean muscle definition without unwanted bulk, and finally feel at home on the gym floor.

With clear structure and effective, efficient strength and conditioning methods, you’re never just working out. You’re progressing toward your goals every day.

Choose the gym or home version to train from anywhere.

Who is Alex Silver-Fagan?

Alex Silver-Fagan is a leading strength coach, certified kettlebell specialist, and 350-hour yoga teacher with more than a decade of experience as a trainer. Her signature method delivers a unique fusion of strength training, mindfulness, and self-discovery.

Alex is dedicated to helping you build strength with confidence, using it as both a physical and mental foundation for everything you do. With her as your guide, you’ll cultivate a powerful relationship with your body.

What is The Foundation Strength Training Program?

This is a 12-week progressive strength training program designed to help you sculpt muscle definition and build confidence in the gym.

It features:

• A combination of strength, hypertrophy, and conditioning methods
• Four structured phases with progressive intensity, training volume, and complexity
• Three strength training workouts per week (40 - 45 minutes each)
• One optional mobility session (20 - 25 minutes)
• One optional conditioning workout (25 - 50 minutes)

What equipment do I need?

You can complete the gym or home versions of this program.

For the gym version, you will need:

• Dumbbells – range of weights
• Barbells
• Kettlebells
• A bench
• A cable machine
• Cardio machines (optional)

For the home version, you will need:

• Dumbbells – range of weights
• Kettlebells
• An adjustable bench

Do I need to adjust my nutrition?

Your nutrition plan will depend on your individual goals and lifestyle.

For optimal performance and recovery, choose a Centr Nutrition Guide that supports you best:

• Lose Fat Nutrition Guide
• Healthy, Fit & Toned Nutrition Guide
• Build Muscle Nutrition Guide

Is this program for me?

This program is for you if you're looking to sculpt muscle definition and build or enhance your strength training skills. It is designed for beginner to intermediate lifters who want to create a strong foundation of strength and continue to build on their progress.

If you’ve been intimidated to hit the gym floor or pick up heavy weights, The Foundation will boost your confidence and help you master the fundamentals you need to lift like a pro.

The foundation of your strength starts here!