New to lifting? BASE Foundation is the place to start. A 12-week beginner program that prepares you for BASE. Start with Foundation →
BASE by Kara Shaffer Moves
Stop guessing in the gym.
Follow a structured strength program that actually progresses.
Structured strength training designed to make you stronger.
4 workouts per week.
Clear phases and progression.
No random workouts.
4 Day Split ┃ 4-5 Week Phases ┃ 4-6 Lifts Per Day
4 Day Split ┃ 4-5 Week Phases ┃ 4-6 Lifts Per Day
Strength training should be simple.
BASE is the exact progressive strength program I follow myself and use with my in-person clients.
Inside the program you'll repeat foundational lifts, progressively overload them, and build strength over time without random workouts or constant confusion.
BASE is for those who:
Feel like they’re guessing in the gym
Want to look toned and strong
Are tired of random workouts
Want a simple plan to follow
Want structure without spending hours training
Price:
$49 / month
This is real strength training and real structure with no end date.
BASE is my ongoing, year-round strength training program for people who want to keep getting stronger without guessing, hopping programs, or starting over every few months.
More about BASE:
-
BASE is a structured strength training program built around the fundamentals.
Each week follows a simple split:
Squat
Bench
Deadlift
Overhead Press
These movements are taught, progressed, and repeated intentionally so your training actually builds over time.
If you’re new to lifting, BASE teaches you how to do this safely and confidently. If you’re experienced but never followed a true strength program, BASE gives your training direction.
-
BASE is beginner-friendly.
That means:
Clear warm-ups and movement prep
Manageable volume
Coaching cues and video demos for every lift
Progressions that meet you where you are
You will feel supported during every workout.
-
Most women don’t need more workouts. They need load, progression, and consistency.
BASE works because:
The same core lifts repeat week to week
Progress is intentional
Workouts build on each other
Strength is measured and tracked
Recovery is a top priority
This is how strength training actually works.
-
When you join BASE, you get:
A clear weekly strength plan
Programming that works whether you train 2, 3, or 4 days per week
Warm-ups, main lifts, accessories, and finishers done for you
Video demos so you never feel lost
A system that complements Pilates, Lagree, running, or stands alone
-
Item description2–4 strength sessions per week
Each session ~55 minutes
Simple flow: warm-up, main lift, accessories, finisher
Designed to fit into a full, busy life
This program supports consistency and will keep you excited to workout.
-
Delivered through the TrainHeroic app
Ongoing monthly programming
Train anywhere with basic gym access
Cancel anytime
Try BASE on TrainHeroic for 7-days for free
Who is BASE Perfect For:
BASE is a great fit if you:
Have never followed a real strength program.
Feel intimidated by the weight room.
Are already active but not seeing strength progress.
Want structure without rigidity.
Value learning how to lift well.
Not sure if you're ready for BASE?
If you've never followed a real strength program, or it's been a while, BASE Foundation is where you start.
It's a 12-week beginner program that teaches you to squat, deadlift, bench, and press with real confidence. By the end, you'll know how to warm up, choose weights, and train with intention.
Then you're ready for BASE.
That's the path: Foundation builds the skills. BASE builds the strength.