About BASED

From a decade of testing
Real Programs, Built around your Goal

You've probably been here before.

Maybe it's the third program of the year, and the first two stalled.
Maybe it's the photo from last summer that doesn't match the photo from this one. Maybe you've been paying for a gym membership since January without using it.
Maybe you're starting from zero and just want someone to tell you exactly what to do — without selling you a 30-day "secret" you both know won't last.

Whatever brought you here — you don't need motivation. You don't need a coach screaming at you in your DMs. You don't need another app, another community, another 30-page PDF telling you that consistency is important.

You need a system.

Someone who's spent ten years figuring out what actually works, what's a waste of money, and what's been recycled from 2008 with new packaging. Someone willing to write it down — clearly, in plain language — so you don't have to repeat the entire decade of testing yourself.

That's what BASED is.

A system. Not a movement. Not a vibe. Not a community-first brand pretending the workouts are the secondary product.

Just systems. Built from a decade of testing. Designed to fit your goal, your schedule, and the body you actually want.

What you're actually getting

BASED is built around one promise: CLARITY.

Whatever you're chasing — drop fat fast, build a stronger lower body, sculpt visible muscle without bulking up, get back into training after a baby, train around a bad shoulder, finally look like you lift after years of going through the motions — there's a protocol for it.

What you'll get:

A specific program for your specific goal, not a generic plan you have to adapt yourself
The exact nutrition framework that fits your life, with three different fat-loss methods so you can pick what suits you
Supplements that actually deliver, with the ones that don't called out by name
Progressions that update themselves week by week, so you stop second-guessing whether you're doing it right

What you won't get: Hype. Empty promises. Programs designed to look good on Instagram but fall apart by week 4.

Just the system. Built from a decade of receipts. Delivered in plain language. Designed for the body you actually want — not the one a marketing team wants to sell you.

Who BASED is built for

If you've been training for years and stopped progressing — there's a protocol for that.

If you've never lifted a weight in your life — there's a protocol for that too.

If you want to drop fat fast and don't care about lifting heavy — the Aggressive Fat Loss programs are for you. Tyler Durden Ultra Ripped, Wonder Woman Sexy Slim, Smart Chiseled — built for visible results in 12 weeks, not theoretical strength gains.

If you want sculpted glutes, a tighter waist, and the kind of upper body that fills out a t-shirt without looking bulky — the Aphrodite Body and Strong & Sexy programs were built specifically for that.
Not adapted from male programs.
Built from scratch around what women actually want their bodies to look like.

If you don't have access to barbells, hate the squat rack, or just prefer machines — Machine Master and Machine Lady run the same progression logic without a single barbell movement.

If you're a busy parent, a corporate professional, a returning mother, or someone training around an injury — there's a protocol that meets you where you actually are. Not where some influencer thinks you should be.

If you want full transformation with someone in your corner the whole way — that's what ELITE and LEGEND exist for.

There's a tier for the person who wants to spend $10 and see if this is real. There's a tier for the person ready to commit $4,000 to a complete year-long transformation with the founder.

The system meets you where you are. Always has.

The story underneath

Ten years ago, my first day in a gym, I was told to do bro splits and use the machines.

I didn't know any better. But I'd watch the trainers — the ones giving the advice — and notice something.
They didn't look like they trained.
The programs didn't add up.
The progressions, where they existed at all, were arbitrary.

So I went the other way.

I started with an empty bar. Watched hundreds of hours of video on form. Read every credible source I could find. Progressed slowly, deliberately, methodically. Cooked my own meals in a dorm I shared with three roommates because I couldn't afford anything else, while everyone else was at parties.

While they chased fleeting gains, I was building the base.

After Year 1 — third year of engineering school, full course load, working part-time, broke:

Bench: 60 kg
Squat: 90 kg
Deadlift: 120 kg
Overhead Press: 40 kg

Today, ten years later. 29 years old. 170 cm. 72 kg. My 5-rep lifts are:

Bench: 100 kg
Squat: 150 kg
Deadlift: 160 kg
Overhead Press: 70 kg

All natural. No PEDs. No hormones. No SARMs. Creatine — yes.

These numbers were built while working full-time, building BASED, traveling, and living an actual adult life. Not in a hyperbolic recovery chamber with a personal chef.
In the real world. The way you'd be doing it too.

If I'd had the system I'm giving you today, I'd already be at 200 kg on the deadlift.
That's exactly why BASED exists — to give you the shortcut I never had.

The education behind the Protocols

I didn't build BASED from a marketing playbook. I built it by studying the people who actually knew what they were doing — then testing every method myself.

Mark Rippetoe — Starting Strength — gave me the foundation of real barbell training.

Jim Wendler — 5/3/1 Forever — gave me the most sustainable strength template ever written.

Lyle McDonald — The Ultimate Diet 2.0, Rapid Fat Loss Handbook, Flexible Dieting — taught me real, evidence-based nutrition with no shortcuts.

Martin Berkhan's essay Fuckarounditis hit me like a hammer in year three. It changed how I thought about training, discipline, and the cost of constantly switching programs.

Dr. Mike Israetel and Jeff Nippard pushed the field toward evidence over anecdote, and i sometimes follow their advice as well, filtering it through the BASED lens.

But knowing the theory wasn't enough. I ran every program. Tracked every number. Compared results across cuts, bulks, and recomp phases.
Kept what worked. Threw out what didn't.

Then I started coaching others.

Female lifters who weren't responding to programs designed for men.
Beginners terrified of barbells who wanted to start with machines.
Returning mothers who needed something sustainable.
Busy professionals who couldn't train more than 3 days a week.
Each of them became a protocol — built specifically for their reality, refined over years.

That's how BASED grew from one philosophy into thirteen distinct programs.
Not by adding nonsense. By solving real problems for real people, one at a time.

Why BASED exists

In 2025, I made a decision: it was time to give all of this back.

Not as a $200/month subscription with a server.
Not as a 30-day transformation course with three weeks of upsells.
Not as motivation, hype, or "secrets."

As a system.

The exact protocols. The exact nutrition framework. The exact progressions and adaptations.
Written down. Organized into clear tiers.
Priced to be accessible at the entry level and worth every cent at the top.

Whether you spend $10 with the Shredded Challenge or commit to a year of LEGEND, you're getting the same decade of work — just at different levels of personalization and support.

That's the whole brand.

The Protocol Ladder

Five tiers. One philosophy underneath.
Pick the level of support you want — the system meets you there.

SHREDDED CHALLENGE — $10
The 4-week entry. See what real training feels like. Fat loss, recomp, or muscle gain — you pick. 30-day money-back guaranteed.
CORE — $39 (basic) / $49 (specialized)
Thirteen automated Excel programs covering aggressive fat loss, sculpting, machine-only, recomp, and lean gains.
Men and women. Beginners and experienced lifters. The foundation.
CORE + PRIME BUNDLE — +$30 from CORE
Adds the complete Nutrition + Supplementation system.
The full self-guided protocol.
ELITE — $149 / $297 / $399
Custom coaching, weekly form checks, and personal sessions over 12 weeks.
Capped at 50 spots per quarter.
LEGEND — Application only
1-on-1 with the founder. Unlimited access. Capped at 10 spots per year.
First 5 founding clients lock in $400 off the 6 and 12-month rates for life.

→ Browse all Protocols

The BASED philosophy

THE GOAL DRIVES THE PROGRAM
Fat loss, glute development, strength, machines-only, returning mothers — different goals require different programs. Anyone selling you a single "best program" doesn't know enough to know they're wrong.
AUTOMATION OVER GUESSWORK
The file tells you what to lift, when to add weight, and when to deload. You don't manage the programming. You execute it.
NUTRITION AS THE LEVER
Training is half the equation. Most lifters never figure out the other half. PRIME exists because of that gap.
SCIENCE, NOT TRENDS
What worked a decade ago still works. Protocols evolve when the research evolves — not when Instagram trends shift.
THE LADDER IS REAL
Each tier earns the next. The system meets you where you are.
The next step is always one tier away

Where this is going

The next decade of BASED is about depth, not width.

More refined protocols. Better-tested supplement stacks. Tighter nutrition systems. New programs for situations the fitness industry ignores — postpartum rebuilding, training around injuries, busy executives, athletes with sport-specific needs.

The price ladder will rise as the brand earns it. The protocols that exist today at $39-$49 will be priced higher in two years — because they'll have proof behind them. Hundreds of documented transformations. Refined through real client feedback.

If you're reading this in 2026, you're getting in at the floor.

That's not a marketing line. It's the actual structure of how this brand is being built.

Where to start

If this is the first BASED page you've read — start with the Free Starter Protocol. One page. The basic training structure that everyone should do at least once. Costs nothing.

If you've read enough — pick your protocol and start. The Shredded Challenge is only $10. Lowest possible commitment, fastest possible result.