Your foundation. A simple, structured system that gets you lifting the right way — with clear programs, proven lifts, and straightforward nutrition tools. No fluff. No confusion. Just a roadmap that actually works.

What You Get

The Full BASED: CORE Program
Fully explained, step-by-step system derived from the BASED: Starter Protocol. Adaptable to your schedule (2–6 days/week). Clear guidance for Fat Loss, Recomp, or Muscle Gain so you know exactly how to train for your goal.

BASED CORE Program Cheat Sheet (1-Page PDF)
Quick-access version of the program. Perfect for the gym floor when you just want the essentials in one page.

Proven Compound Lifts as Your Foundation
You’ll build strength and muscle around Squats, Deadlifts, Presses, and Rows — the lifts that actually matter.

Full Progressive Overload Roadmap
Step-by-step instructions on when and how to add weight, reps, or intensity. No confusion. No plateaus.

Goal Guidance

• Simple Fat Loss
• Recomp Strategy
• Muscle Gain Mode

Suggested Food Lists
Practical food choices for each goal so you can build meals without overthinking or obsessing over meal plans.

The BASED Calculator Suite

• Macro Calculator (precise protein, carbs, and fats for your goal)
• Navy Bodyfat Calculator (track body composition changes)
• Max Weight Calculator (project your strength on key lifts)
  

Who It’s For

• Newer lifters who want structure without complexity
• Anyone returning to the gym who needs a fresh plan
• Busy people who don’t want to think about programming
• Self-starters who just need a roadmap and consistency

Want More?

Upgrade to BASED: Prime for goal-specific training plans — including one of the BEST Fat Loss protocols available, plus options for Bodybuilding, Powerbuilding, and more.

Need personal coaching, custom nutrition, and weekly calls?
Check out BASED: Elite — the highest level of support we offer.

Want full 1-on-1 access to the founder, custom-built training plans, and accountability?
Become BASED: LEGEND— our highest level of transformation, limited to 10 clients.
Email us at [support@basedfitness.com] to inquire or apply.