Free Starter Protocol
THE FREE TRAINING PLAN
YOU'LL ACTUALLY FINISH.
Three days a week. One page. Every weight on the bar — calculated for you. Built from 10+ years of testing.
Instant download. Unsubscribe anytime.
WHAT YOU GET — IN ONE PAGE
≡ The exact 3-day training week (Monday, Wednesday, Friday)
≡ The MW formula — so you always know what weight to use
≡ The progression rule that adds weight every week
≡ Three goal-specific tweaks: fat loss, recomp, muscle gain
≡ A bonus code worth 10% off if you ever upgrade
THIS ISN'T A TEASER.
IT'S A REAL PLAN.
The same structure runs underneath everything BASED builds — just stripped down to the version you can start Monday morning with nothing but a phone and a barbell.
Influences: Rippetoe. Wendler. McDonald. Berkhan.
Ten years of testing on real bodies. Distilled to one page.
GRAB IT. TRAIN MONDAY.
You'll get the PDF in your inbox in under 60 seconds.
The BASED Starter Protocol is a free, one-page training program for anyone tired of guessing what to lift and how much. Three days a week. Six main movements. A simple rule that adds weight to the bar every week — without an app, a coach, or another subscription.
Designed for beginners who need a real plan and lifters who want structure they can actually finish. Includes goal-specific tweaks for fat loss, recomp, and muscle gain. The same training architecture that runs underneath every BASED protocol, stripped to the version you can start Monday morning with a barbell and a phone.
Built from over a decade of testing on real bodies. Influenced by Mark Rippetoe, Jim Wendler, Lyle McDonald, and Martin Berkhan. Print it. Save it to your phone. Train Monday. There's a 10% bonus code inside if you ever upgrade to the full system.