BASIC Overview

Welcome to BASIC

Here is a VIDEO OVERVIEW of the program, make sure you watch it!


This program is designed to indoctrinate you to our programming methodology and prepare your body for the more vigorous training typically seen in our other programs. 


Program Execution

We suggest training 3 days a week  with at least one day of rest in between each training session. This gives you time to recover properly between each session and have quality workouts. Feel free to walk, run, climb, or do other activities in between the programmed sessions.

Before starting the program you’ll take the initial assessment at the bottom of this page. You’ll then move through the program and re-test upon completion.  


Session Structure

Each Session in this program has a similar structure, but will alternate body parts and exercises quite frequently. The structure looks like this:

  • Warm-ups Done at an easy pace and light loading to prepare the body for the upcoming training circuits
  • Hypertrophy:: Moderately loaded exercises done at moderate volumes to build general strength. We’ll alternate the upper and lower body for these circuits. 
  • Strength Endurance: Training the muscles to resist fatigue by training at higher volumes with less weight. This will also alternate between upper and lower body. 
  • Work Capacity: High Intensity metabolic conditioning to improve your body’s ability to do work. These efforts are very challenging!
  • Core / Resilience: Core work, stabilizer strength, and flexibility trained to improve injury resistance and longevity. If time is limited then cut a round or two  off this circuit.. 


Hypertrophy Circuit Loading

All of the lifting intensities are “difficult but doable,” a subjective loading. We abbreviate this DBD. The goal is to arrive at the DBD loading by round 3 or 4, then stay there for the remaining rounds. This means you need to:

  • Be able to complete all the prescribed reps unbroken.
  • Execute the lift with proper form and full range of motion.
  • Have the ability to do another rep or two before hitting failure. 

Make note of your loading for each of the Hypertrophy circuits!


Work Capacity 

The work capacity efforts are meant to be done at a hard pace. You should be breathing heavily for the entirety of the circuit. Although you will be working at a hard pace, it won’t be a maximal effort. On a scale of 1-10 you’d be working at 8-9 for each of these. 


Final Notes:

Purchasing the program is oftentimes the easiest step. Your primary goal is to complete this program in the next month. We’ll check in with you in a few weeks to make sure you’re on track. 

If you need substitutions for certain exercises due to a minor injury,  click here. If you’re training somewhere where you cannot run, then click here

If you have questions about any part of this program, contact me at 





6x8 Back Squat 

5 rounds Prisoner

6x8 Bench Press

5x5 Rhino

6x8 Walking Lunge

5 rounds 25% Push Pull

6x8 DB Bench Press / Row

5x3 Mastodon

6x8 Front Squat

5x5 Gorilla

6x8 Push Press / Pullover

5rds MLB

6x10 Back Squat 

5 rounds Prisoner

6x10 Bench Press

5x6 Rhino

6x10 Walking Lunge

5 rounds 25% Push Pull +1

6x10 DB Bench Press / Row

5x4 Mastodon

6x10 Front Squat

5x6 Gorilla

6x10 Push Press / Pullover

6rds MLB


Required Equipment

  • Barbells and plates
  • Rack and Bench
  • Pull-up bar
  • Mixture Dumbbells of Kettlebells
  • Place to run OR access to a rower, bike, airdyne, or ski erg.