built exactly like the gym version but just...at home
1.0
who need a plan that's longer than 12 weeks and don't actually want to go to the gym
for those who are new (or returning to) fitness
BUILT ON basics
Start or return to resistance training in a way that won't leave you wanting to quit immediately.
detailed instructions from me alongside sets, reps, and rest times for every workout
optional weekly check ins to self monitor, boost self efficacy and encourage consistency
(Tier 2 gets weekly responses)
(Tier 2 gets weekly responses)
5 (2-4 minute) teaching videos from me spread throughout
Get immediate access after enrolling + receive initial welcome email containing a Coach RX instructional video (don't miss this one!)
coach messaging access for
Standard Membership
Standard Membership
- 1 week free trial and then month to month
- Upgrade or downgrade between Tier 1 and Tier 2 before the next billing period by emailing Michelle at trainershells@gmail.com
- Cancel any time in the app by managing your subscription in your profile
EQUIPMENT YOU NEED TO START: adjustable dumbbells similar to this or this or regular dumbbells (up to 50lbs to start), resistance bands with handles + door anchor, creativity
WHAT WOULD BE NICE TO ADD 6 MONTHS IN: additional weights as needed based on your individual strength needs, pull up bar, adjustable bench
view sets and reps you logged in past workouts to track progress
multi page
Reference Guide
with definitions and instructions
Reference Guide
with definitions and instructions
don't forget to mark as complete to save exercise stats
log sets and reps here or upload videos for feedback (Standard Membership)
instructional videos
WHAT's included
- A year's worth of programming housed in the Coach RX app with lifting videos for every. single. movement
- Programming delivered in 4-6 week increments that progresses through phases of capacity, hypertrophy, and strength that leaves you feeling well rounded
- 3 pre-assigned workouts per week (absolutely do them on any day that works best for you)
- Workouts averaging roughly 60 minutes (this will depend on your individual pace and fitness)
- Movement prep and core work alongside the movement basics of squat, hinge, push, pull, and carry
IF YOU
HOW DO YOU KNOW IT'S FOR YOU?
FEEL LIKE YOU'VE NEVER MASTERED BASIC MOVEMENT PATTERNS AND WANT TO BUILD YOUR BASE FOR SQUATTING, HINGING, PUSHING, PULLING AND LUNGING
ARE NEW (OR RETURNING) TO WEIGHT LIFTING AND DON'T WANT TO HURT YOURSELF
NEED A PLACE TO SETTLE IN AND REALLY PRACTICE MOVEMENTS INSTEAD OF FOLLWING THE CLASSIC "8 WEEK PLAN FOR BEGINNERS"
WOULD LIKE A SUSTAINABLE STARTING POINT IN THE GYM THAT WON'T LEAVE YOU WANTING TO QUIT IMMEDIATELY (i.e. you're tired of always burning out when you return to weight lifting)
I'VE PUT IT ALL TOGETHER, SO YOU DON'T HAVE TO.
ask me
questions before you ENROLL?
SETTLE INTO A PROGRAM FOR AN ENTIRE YEAR (enough time to really build skill with basic movements)
KNOW THAT YOU’RE NOT SKIPPING THE “SMALL STUFF” (i,e. core and movement prep) THAT WILL SUPPORT YOUR LONG TERM LIFTING
START (OR RESTART) YOUR WEIGHT LIFTING JOURNEY IN A FLEXIBLE WAY THAT STILL GETS RESULTS
GAIN (or regain) STRENGTH AND SKILL WITHOUT ABSOLUTELY MURDERING YOUR BODY (i.e. you'd still like to be able to sit on the toilet)
KNOW THAT YOU’RE NOT SKIPPING THE “SMALL STUFF” (i,e. core and movement prep) THAT WILL SUPPORT YOUR LONG TERM LIFTING
START (OR RESTART) YOUR WEIGHT LIFTING JOURNEY IN A FLEXIBLE WAY THAT STILL GETS RESULTS
GAIN (or regain) STRENGTH AND SKILL WITHOUT ABSOLUTELY MURDERING YOUR BODY (i.e. you'd still like to be able to sit on the toilet)
WHAT TO EXPECT
1.0
is for you if
BUILT ON basics
you are new or returning to weight lifting and want to feel more comfortable having it be part of your routine
you want to correctly learn basic movement patterns from the ground up
You have no idea where to start and need to build some confidence back AND scale volume without feeling LIKE YOU'RE GOING TO DIE
Each week has 3 full body lifts with 5 or 6 exercises (including core work), warm-up recommendations, movement prep, and cooldowns. I've put it all together, so you don't have to.
Don't be fooled, it won't JUST BE EASY PEASY THE WHOLE TIME
You will learn (or relearn) how to properly squat, hinge, push, pull, carry, (and lunge) at a recoverable pace.
1.0
We've been prepping you for this all year long. By this point, you've gained quite a bit of skill in the main movement patterns and should be ready to drop reps (and increase weight). Don't worry, no one rep maxes, BUT you do drop below 8 reps and in your final phase, will work up to repeat strength sets (i.e. moving that bigger weight with good form without burning yourself out). This phase actually has 2 deload weeks where we recover from the higher weights and prepare mentally for the next little block.
MESO 4
The focus shifts a bit more to hypertrophy through these 2, 6 week phases. You will officially reacquaint yourself with barbell back squats as well as trap bar deadlifts from the floor. Don't worry though, you'll have done MUCH to prepare you for both of these ventures in the past 6 months. Scaling your pullup game with chin up holds and negatives will prepare you for the next strength phase. (Don't worry, there are alternatives if you don't have a pull up bar)
MESO 3
Here is where you start building capacity and increase the volume you can recover from while gaining skill with RPE. Movement variations start making more of an appearance as you increase confidence and body awareness. Lastly, we start limiting rest times through supersets while ensuring you maintain good movement patterns you've developed.
MESO 2
52 total weeks
3 phases with relatively low volume that will allow you to return to (OR start with) resistance training without killing your body or your soul. The focus is to build (or rebuild) a sustainable base mentally AND physically as you scale the main movement patterns of squat, hinge, push, pull, carry (and lunging). There are modified variations to allow you to build (or rebuild) and find your a initial weight range to base RPE (how hard you're working) off of.
MESO 1
BUILT ON basics
phase breakdown
FEEL CONFIDENT ENOUGH TO SQUAT, BENCH, AND DEADLIFT IN YOUR OWN SPACE
BUILD TRUST IN YOUR BODY AND ITS CAPABILITY THROUGH REALISTIC PROGRESSIONS
CELEBRATE WHAT A YEAR AWAY FROM "PROGRAM HOPPING" CAN DO FOR YOU
EXPERIENCE INCREASED SELF-EFFICACY THROUGH PROGRAM CONSISTENCY (i.e. have fun lifting in a sustainable way)
BUILD TRUST IN YOUR BODY AND ITS CAPABILITY THROUGH REALISTIC PROGRESSIONS
CELEBRATE WHAT A YEAR AWAY FROM "PROGRAM HOPPING" CAN DO FOR YOU
EXPERIENCE INCREASED SELF-EFFICACY THROUGH PROGRAM CONSISTENCY (i.e. have fun lifting in a sustainable way)