How BASED Works

You don’t need more motivation. You need clarity.

BASED is the complete system that removes all the guesswork from training, progression, and nutrition.

Here’s exactly how it works — step by step.

 

1. Start with the Free 1-Page Starter Protocol

Download the simple one-page PDF.

It gives you a proven 3-day training split built around the biggest compound lifts: Squat, Bench, Overhead Press, Deadlift, Rows, and Chinups.

How to use it:

  • Test your Maximum Weight (MW) —the heaviest weight you can lift for 5 reps on the main lifts.
  • The PDF tells you exactly what to do each session (1x5 @ MW, 1x8 @ MW-10%, 1x12 @ MW-20% on main lifts + accessories and optional LISS).

No apps. No long books. Just show up, lift, and get stronger.

Most people who finish this Starter see enough progress to want the full automated system.
That’s by design.

 

2. CORE Workouts – Your Automated Training System

Once you’re ready for full automation, you buy the CORE program that matches your goal (Tyler Durden Ultra Ripped, Aphrodite Body, Machine Only, Strong & Sexy, Beach Body Jacked, etc.).

Each CORE program is a single Excel file that does 95% of the thinking for you.

Exact 10–15 minute setup (first time only):

  1. Open the BASED CALCULATORS sheet
    • Enter your start date (Monday recommended)
    • Input your stats (age, sex, weight in kg, height in cm, activity level)
    • Choose your main goal (Aggressive Fat Loss, Normal Fat Loss, Recomp, Lean Gain, etc.)
    • The file instantly shows your recommended calories and macros for the entire protocol.
  2. Go to the Exercises & Weights sheet
    • For every exercise, pick your preferred variation from the dropdown (or keep the smart default — they’re all excellent).
    • Test your starting weights: Do 3 test sets per exercise (start light, add weight until you can barely hit 6 reps). Enter the weight × reps for TEST Set 1, 2, and 3.
    • The file uses your test data to calculate perfect working weights.
  3. Train week by week
    • Open the current week’s sheet (Week-1, Week-2, etc.).
    • The exact weights and reps are already filled in.
    • Do the workout and write down the reps you actually completed for every set.
    • The file automatically adjusts next week’s weights based on your performance (progressive overload built in)

Smart features that do the heavy lifting:

  • Built-in deload weeks (recovery + metabolism reset)
  • 1RM testing weeks at the end
  • Final RESULTS sheet that shows your total progress (new 1RMs and overall gains)
  • Automatic exercise tips and form cues appear as you go

That’s it.

You open one file. You follow the numbers. 
You get stronger and see visible changes faster than ever.

No more wondering what to lift. No more guessing if you’re progressing.
The system tracks everything.

 

3. Add PRIME – Nutrition & Supplementation

CORE gives you the workouts. PRIME completes the system with nutrition and supplementation.

You get:

  • The full Nutrition Guide with exact calorie and macro targets from your Excel file
  • Three simple eating methods (full tracking, rule-based, or hand-size portions)
  • Food lists, cooking methods, sample meal plans, and program-specific adaptations
  • The Supplement Guide with the few supplements that actually move the needle (Creatine, Vitamin D, Magnesium, Zinc, Omega-3 + targeted fat-loss and recovery protocols)

Supplements support the foundation. They don’t replace it.

CORE + PRIME = the complete automated system most people never figure out.

 

The entire BASED system in one sentence

You execute the plan. The system does the rest.

No useless programming. No wandering around. No curls in the squat rack.

Most people who run BASED for 8–12 weeks never want to go back to guessing again.

Ready to start?

The work is simple once you have the system.

Which path are you taking?