You don't need coaching. You don't need an app. You don't need to figure out the nutrition yourself.

You need one complete system. 

This is it.

WHAT'S INSIDE — PART 1: CORE WORKOUTS

13 FULLY AUTOMATED EXCEL PROGRAMS

The file tells you exactly what to lift, when to add weight, and how to train for your specific goal. No app. No subscription. You open the file. You execute. You progress.

Pick the program that fits your goal and your body:

Beginner Programs(16 weeks)

M - Core Strength A beginner-friendly 3-day strength program that builds a rock-solid foundation with compound lifts for new lifters or those returning after a break.

F - Sculpted Foundations Lady Version 3-day program designed for sculpting with balanced muscle development and female-friendly accessory options.

Aggressive Fat Loss Programs (12 weeks)

M - Tyler Durden Ultra Ripped One of the BEST Fat-Loss Programs you can find online. Aggressive cutting 3-day program that delivers rapid results with controlled calories, high protein, and mandatory LISS/HIIT options.

F - Wonder Woman Sexy Slim The female version of Tyler Durden, same aggressive fat loss, 3-day program with cycle-syncing programming, slightly higher luteal-phase carbs, and glute/upper-body emphasis.

More Fat Loss & Sculpting Programs(12 weeks)

M - Smart Chiseled A balanced, sustainable 3-day fat-loss program that rotates squat/bench/deadlift focus weekly with slightly different programming than Tyler Durden.

M - Spartan Shred A 3-day military-style program that combines compound lifts with bodyweight finishers and a strong emphasis on mental toughness and conditioning.

F - Aphrodite Body Female-focused 3-day hypertrophy program that emphasizes a tight waist and round glutes.

No Barbell / Machine Only Programs (12 weeks)

M - Machine Master Machine-only 3-day program built for gym beginners, travelers, or joint-friendly training.

F - Machine Lady The female version of Machine Master,  with extra glute emphasis for women who prefer or need machine-based training.

Recomposition/Lean Gains Programs(12-16 weeks)

M - Beach Body Jacked A 12-week 4-day split program designed for beach-ready aesthetics with higher training frequency and balanced upper/lower development.

F - Strong & Sexy A 12-week 4-day women’s program that blends strength training with curves-focused training and a balance of power and aesthetics.

M - Lean Hybrid Athlete A high-frequency 12-week 5-day hybrid program that combines strength training with athletic conditioning and mandatory HIIT and LISS for those wanting to become a metabolic machine.

M - Weighted Warrior A 16-week 3-day weighted calisthenics program focused on progressive overload for pull-ups, push-ups, and bodyweight movements.

Built inside every Excel file:

• Integrated Calorie & Macro Calculator, with Goal Guidance
  Input your details once. Get your exact calories and macros for your goal. No app. No searches. Built right into the file.
  
• Integrated 1RM Calculator & Test Week
  The file calibrates every working weight to your real strength. Don't know your 1RM? No Problem. Test Week handles it.
• Exercise Flexibility offered for almost all exercises
  Built to adapt to your gym, your equipment & focus areas
  
• Full Progressive Overload Roadmap
  The file tells you exactly when to add weight based on your last session. You don't mange the program, you execute it.
• Smart integrated Deload Weeks & 1RM Testing at the end
  Avoid burnouts and weight stalls by following the deload weeks and see your progress at the end by testing your new 1RM.

WHAT'S INSIDE — PART 2: PRIME

Nutrition + Supplementation Guides

Most people train for months without seeing the body underneath. 
Not because they're not working hard enough.
Because the nutrition side of the equation is unstructured.

PRIME fixes that. And every guide inside it was built specifically to match the CORE programs above — not adapted from generic advice.

Complete Nutrition Guide:

• A simple, sustainable strategy to lose fat while keeping (and building) muscle — no crash diets, no rebound cycles
• 3 fat-loss methods to pick from: full macro tracking, simplified rules, or the no-scale method — use whichever fits your life
• Core Nutrition & Lifestyle Principles that improve sleep, recovery, and daily energy — not just the gym sessions
• Full food lists, cooking methods, and sample meal plans: Keto, High-Carb, Low-Carb, Vegetarian
• High-protein dessert recipes — so adherence doesn't break on weekends
• Program-specific adaptations matched to your chosen CORE protocol — because Tyler Durden nutrition isn't Aphrodite Body nutrition
• Progress tracking section with the official BASED Body Fat Calculator

Complete Supplementation Guide:

Built from 10+ years of personal testing, cycling, and re-testing. Not theory. Not affiliate recommendations. What actually works — and what wastes your money.

• The 9 daily supplements that consistently earn their place
• Optional performance supplements — what to add and when
• Safe fat-loss stack + the more aggressive fat loss protocol (use with caution, directions included)
• Testosterone support stack with clear cycling instructions
• Homemade pre-workout formula — cheaper and more effective than buying
• Daily stack + sleep stack with exact dosages and timing for each

Why these work together

Most fitness products sell you training and nutrition as separate purchases because they were built separately. CORE and PRIME were built as one system.

The PRIME nutrition guide includes program-specific adaptations for every CORE protocol.
Tyler Durden Ultra Ripped has its own macro targets.
Aphrodite Body has its own carb cycling approach. 
Lean Hybrid Athlete has its own fueling strategy.

That level of integration is what you're actually buying here. Not a workout file + a general nutrition PDF.
One complete system where every component knows what the other is doing.

Who is this for

• Busy professionals and parents who want a system that handles both training and nutrition without spending hours planning
• People who've trained consistently but whose body isn't changing the way the effort deserves
• Anyone who's eating "pretty clean" but has no real idea whether their macros are right for their goal
• Newer lifters who want to do this correctly from day one instead of wasting two years on trial and error
• People who've tried programs before and quit because nothing made sense past week 2 — and want one file that tells them what to do from Day 1 to the final 1RM test
• Anyone tired of buying supplements with no system behind them
• People who want fat loss, muscle, or both — without building their own plan from scratch

Why you should start today

• You've started programs before but quit because nothing made sense past week 2. This one tells you exactly what to do every session.
• You're training but not progressing. The nutrition side is the variable most people never control. This guide fixes that.
• You want one complete system — workouts + nutrition + supplementation working together. That's exactly what this is.

The best $30 upgrade you'll make on this journey is the one that turns a training file into a full transformation system.

WANT MORE THAN A SELF-GUIDED SYSTEM?

Or do you want experts eyes on your program?
Check out BASED ELITE — Everything in this bundle, fully personalized to you. Custom Excel program. Custom meal plan. Weekly form checks and direct feedback. 2, 4, or 6 private coaching sessions over 12 weeks.

Want full 1-on-1? 
Get BASED LEGEND— Fully custom 1-on-1 with the founder. Unlimited coaching calls. Direct access. Lifestyle integration. 3, 6, or 12-month engagements.
Book a free call, so we can understand your needs