BASE Foundation

A 12-Week BeginnerStrength Training Program Built to Work.

What To Know

  • BASE Foundation is for you if:

    • You’ve never lifted weights before.

    • You lifted in the past but took a long break and want to start again safely.

    • You feel comfortable working out but don’t actually know how to strength train.

    • You’re tired of guessing, hopping between workouts, or wasting time.

    • You want to feel confident in a gym instead of intimidated by it.

    You do not need to be “in shape” to start. You just need to be willing to learn and stay consistent.

  • BASE Foundation is designed for a full gym environment, including:

    • Planet Fitness or similar commercial gyms.

    • Apartment or condo gyms.

    • Recreation centers.

    • Local neighborhood gyms.

    You can train at home, but you’ll need:

    • A range of dumbbells

    • Eventually, access to a squat rack and barbell

    This program builds toward barbell lifts, but you won’t jump into them right away. You’ll spend several weeks learning movement patterns, gaining confidence, and earning the progression.

  • By the end of BASE Foundation, you’ll:

    • Understand how to warm-up properly.

    • Know how to squat, hinge, push, pull, and carry.

    • Feel confident choosing weights.

    • Understand effort levels and rest periods.

    • Be comfortable using dumbbells and barbell.

    • Follow a real strength program without second-guessing yourself.

Start BASE Foundation

What Makes BASE Foundation Different

This program is built on principles that actually create results:

✔ Structured Progression

You’ll follow clear phases that gradually increase challenge.

✔ Repetition

You’ll repeat movements week-to-week so your body can learn, adapt, and get stronger.

✔ Barbell Confidence

You will learn dumbbells first, then transition into barbell lifts when you’re ready. You’ll know why you’re doing each exercise and how to do it well.

✔ Time-Friendly Guidance

Short on time? I tell you exactly what to prioritize.

✔ Effort Without Burnout

You’ll learn how hard to work (RPE), how long to rest, and how to progress without destroying yourself or being too sore.

FAQ

  • BASE Foundation is a 12-week program, broken into three 4-week phases.

    You will see 15 weeks listed in the app. The extra 3 buffer weeks give you flexibility for travel, busy weeks, illness, or repeating a phase if needed.

    There’s no rush and no penalty for taking your time.

  • Everything is located inside the TrainHeroic app.

    Once you sign up, you’ll download the TrainHeroic app and everything lives there:

    • Your workouts.

    • Exercise demos and coaching notes.

    • Reps, sets, weights, tempo, and rest times.

    • Your full workout history and progress tracking.

    You don’t need a notebook, spreadsheets, or multiple apps.

    You open the app, it tells you what to do, you log it, and it saves everything for you.

    This is exactly why I use TrainHeroic for BASE. It keeps all your training in one place so you can focus on getting stronger! I LOVE it.

  • There are 3 workouts per week.

    Each week follows the same structure so you can build consistency and confidence without feeling overwhelmed.

  • Yes!

    Workouts are not locked to specific days. You can complete them on any days that fit your schedule. The only rule is to keep the order of the workouts and avoid stacking them back-to-back.

  • Ideally, space workouts with at least one rest day in between, such as:

    • Monday/Wednesday/Friday

    • Tuesday/Thursday/Saturday

    This allows your body time to recover and get stronger between sessions.

    If life gets busy, two rest days between workouts is totally fine.

  • You should follow the exercise order and phases, but you do not need to move at a fixed pace.

    If you need:

    • An extra week in a phase

    • To repeat a week

    • To use the buffer weeks

    That is totally fine!

  • You’ll need access to a full gym, such as:

    • Planet Fitness or similar

    • Apartment or condo gym

    • Recreation center

    • Local neighborhood gym

    You can train at home if you have:

    • A range of dumbbells

    • Eventually, access to a barbell and squat rack

    Barbell lifts are introduced later in the program, after you’ve built confidence and proper movement patterns.

  • No. This program is designed to teach you.

    You’ll start with dumbbells and bodyweight movements. Barbells are introduced gradually in Phase 3, and alternatives are always provided if you’re not ready yet.

  • Once you complete BASE Foundation, you're ready for BASE , my year-round online strength program.

    BASE is where you keep going. You'll follow the same progressive programming my in-person clients use, with a 4-day split built around the exact lifts you learned in Foundation: squat, bench, deadlift, and overhead press.

    $49/month. Cancel anytime. 7-day free trial.

    Foundation graduates skip the learning curve. You'll drop straight into BASE knowing exactly what you're doing.

    Join BASE - Start Your Free Trial →

Pricing

BASE Foundation

$139 - One-Time Payment

There are no subscriptions, no monthly fees, and no expiration.

You get lifetime access to the full BASE Foundation program.

What’s included:

✔ 12-week structured beginner strength training program.
✔ 3 progressive phases (from movement, to confidence, then barbell strength).
✔ 3 workouts/week with clear instructions.
✔ Video demonstrations and in-app guidance.
✔ Built-in flexibility for busy weeks.
✔ Lifetime access. Repeat it anytime.

Start BASE Foundation

Ready to see where this goes?

BASE Foundation is the start. BASE is where you build.

When you finish BASE Foundation, your next step is BASE. It’s the same year-round strength program my in-person clients follow. Same lifts. Same progression. Just you, the TrainHeroic app, and a plan that keeps workin!

Learn About BASE →