4 Day Split ┃ 4-5 Week Phases ┃ 4-6 Lifts Per Day

4 Day Split ┃ 4-5 Week Phases ┃ 4-6 Lifts Per Day

BASE by Kara Shaffer Moves

BASE is structured strength training for women who already work out and for women who are ready to start lifting the right way.

You might be doing only Pilates or Lagree workouts.

You might run, do HIIT, or circuit workouts.

Or you might be brand new to strength training altogether.

Either way, if your workouts feel disconnected and like you’re going through the motions, BASE gives you a plan that makes sense.

7-Day Free Trial

Real progress comes from repeating the right things.

BASE is for women who:

  • Care about their health and longevity

  • Value efficiency and structure

  • Don’t want to waste time guessing in the gym

  • Want to feel capable and confident in their body

  • Are done chasing “the next best workout”

It’s simple, you need a foundation.

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.

7-Day Free Trial

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.

Looking for something beginner friendly?

BASE Foundations (my before BASE program)

15 week access to complete the program

  • 12-week program split over three 4 week phases.

  • 3-day split.

  • A re-entry to training program.

  • 2-3 sets of work, progressing from dumbbell to barbell work.

  • Full body every day with a focus on either squat, bench, deadlift, and overhead press.

Best for:

Someone who is brand new or is coming back from a break from strength training.

Learn About BASE Foundation