Most people waste years on programs that don't progress, don't adapt & don't actually fit their goal.

CORE ends that.

What You Get

The Full BASED: CORE Program of your choice

Fully explained, step-by-step system, adaptable to your schedule (3–6 days/week). 13 fully automated Excel programs. Built on proven compound lifts.
The file tells you exactly what to lift, when to add weight, and how to train for your specific goal: Fat loss, Recomp, or Muscle gain.

No app. No subscription.
You open the file. You execute. You progress.

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.

Each protocol is structured smart, to help you achieve your goal

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.

• Aggresive Fat Loss
• Normal Fat Loss
• Recomp/Maintenance
• Lean Gain
• Muscle Gain/Bulk

Integrated 1RM Calculator & Test Week
Stop guessing your max. The file calibrates every working weight to your real strength — so you're never lifting too light to grow or too heavy to recover.
Don't worry if you do not know them from the start. That's why we have the Test Week.

Flexibility offered for almost all exercises
Besides compound movements, each excel file offers multiple exercise selection in order for you to focus on what equipment you have or what bodypart you focus on.

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
The file tells you exactly when to add weight based on your last session. You never have to think about it. You just show up and execute.

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.

Who It’s For

• Busy professionals and parents who want to drop stubborn fat fast without spending hours planning workouts or tracking macros
• Anyone tired of yo-yo dieting and ready for visible, sustainable fat loss with a simple system that actually works
• Newer lifters or those returning after a break who need a no-guesswork plan that delivers rapid results and keeps them motivated
• People who want the fastest fat-loss results possible from proven protocols like Tyler Durden Ultra Ripped — without complicated programming or endless trial and error
  

Why you should try it

• You've started programs before but quit because nothing made sense past week 2
• You're training but not progressing — same weights, same body, same frustration
• You want fat loss, muscle, or both — but you're tired of building your own plan from scratch
• You want one file that tells you exactly what to do, from Day 1 to the final 1RM test

CORE GIVES YOU THE WORKOUTS.
PRIME GIVES YOU THE RESULTS.

Without nutrition, training only gets you halfway there.
You'll build strength. You won't see the body underneath.
Add to BASED CORE + the BASED PRIME Bundle for Nutrition & Supplementation Guides  — only $30 extra.

The best $30 you'll spend on this journey, and the upgrade most CORE buyers wish they'd bought from day one.

Or do you want experts eyes on your program?
Check out BASED ELITE — Limited to 50 clients / quarter.

Want full 1-on-1? Access to the founder, custom-built training plans, and accountability?
Get BASED LEGEND— our highest level of transformation, limited to 10 clients yearly.
Book a free call, so we can understand your needs [support@basedfitness.com].