WHAT THIS PROGRAM IS ABOUT
BUILD BASE is where anyone new to resistance training starts before moving into the full BUILD program. It follows the same core principles — compound lifts, isolation work, progressive overload, and balanced lower‑ and upper‑body development — but with the complexity dialed back so you can focus on learning the movements, building consistency, and developing solid work capacity.
Our female program is structured around full‑body training with a natural lower‑body bias, giving your glutes and legs meaningful attention from day one.
Where as our male program is structured around key squat, hinge, press, and pull patterns, explore varied rep ranges, gradually increase load, and build the kind of foundation that makes every future training phase more effective.
For anyone ready to start training with structure, intent, and a focus on building real strength and muscle, BUILD BASE is the right place to begin.
PROGRAM STRUCTURE
Female training split options:
3 days: full-body (lower bias)
Male training split options:
3 days: full-body
WHAT MAKES THIS PROGRAM DIFFERENT?
For our females this is a foundational version of BUILD with full-body sessions and a lower-body bias — designed to teach the movements before ramping up volume
For our male's this program focuses on mastering fundamental movement patterns and building work capacity before advancing to higher-volume BUILD programming
IS THIS PROGRAM FOR YOU?
This Program Is Ideal If You:
Want to establish a solid strength and muscle foundation with beginner-appropriate, technically sound programming