BUILT ON basics
B.O.B.
AN INTERMEDIATE GYM PLAN THAT GETS RESULTS
without breaking your body or your soul
2.0
Make hypertrophic, strength, and mobility gains without giving up your LIFE.
TIER 2 CLIENT
I signed up for Tier 2 & feel like I'm getting way more than my money's worth. Michelle gives the best feedback & has been so helpful with my recovery from injury. Not only does she give great advice & swap out exercises I'm not currently able to do, but she is also so kind & encouraging & has given me such a different perspective on recovery. She's showed me how to give grace to myself & take it as an opportunity to learn more about my body & how it responds to certain exercises etc. 10/10 recommend. -CHARITY
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TIER 2 CLIENT
I signed up for Tier 2 & feel like I'm getting way more than my money's worth. Michelle gives the best feedback & has been so helpful with my recovery from injury. Not only does she give great advice & swap out exercises I'm not currently able to do, but she is also so kind & encouraging & has given me such a different perspective on recovery. She's showed me how to give grace to myself & take it as an opportunity to learn more about my body & how it responds to certain exercises etc. 10/10 recommend. -CHARITY
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- CHARITY
WHAT'S YOUR FAVORITE PART ABOUT THIS PROGRAM?
I feel over all stronger & not like I'm skipping any muscle group without having to go like 5 times a week. And all the tips & feedback is so helpful.
WOULD YOU RECOMMEND THIS PROGRAM TO OTHERS? WHY OR WHY NOT?
Lol. yes already have actually. All the instructional videos make it super easy to follow & Michelle has so many great tips. It's just so great for overall health and strength.
WHAT KIND OF PROGRESS HAVE YOU MADE SO FAR?
Feeling so much more well rounded in strength/mobility & learned to listen to my body more.
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THIS YOU?
HOPPING FROM ONE 8-12 WEEK PLAN TO THE NEXT AND FIND YOURSELF EITHER BURNED OUT OR STILL LOOKING FOR ELUSIVE RESULTS
DON'T WANT TO SPEND 5 DAYS A WEEK IN THE GYM FOR 1.5+ HOURS AT A TIME BUT STILL WANT TO SEE PROGRESS FROM THE WORK
HAVE ALWAYS PROGRAMMED FOR YOURSELF BUT STILL STRUGGLE TO KNOW IF YOU'RE "DOING ENOUGH"
WANT TO IMPROVE THE QUALITY OF YOUR EFFORTS INSTEAD OF ALWAYS "ADDING MORE"
you could...
SEE FOR YOURSELF THE DIFFERENCE INCORPORATING THE "SMALL STUFF" (i.e. core and movement prep) CAN ACTUALLY MAKE (we love smooth feeling joints)
GET TRULY SETTLED INTO A PROGRAM YOU CAN REPEAT FROM YEAR TO YEAR INSTEAD OF ALWAYS WONDERING, "WHAT SHOULD I DO NEXT?"
EXPERIENCE THE RESULTS THAT COME FROM BUILDING SKILL IN YOUR LIFTS AND TRACKING YOUR PROGRESS OVER TIME
HAVE TIME FOR GOLF, YOUR KID'S LEAGUES, YOUR VIRTUAL KNITTING CLASS, OR WHATEVER FLOATS YOUR BOAT WHILE STILL HITTING YOUR GOALS
By far the most progress I've seen is in my legs which is crazy because it doesn't seem like it's a heavy leg program. I've also seen a lot of progress on the functional side of things.
-CARRINGTON
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By far the most progress I've seen is in my legs which is crazy because it doesn't seem like it's a heavy leg program. I've also seen a lot of progress on the functional side of things.
-CARRINGTON
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- CARRINGTON
WHAT'S YOUR FAVORITE PART ABOUT THIS PROGRAM?
It's efficient! I feel like I can get in and out of the gym quickly while also knowing I'm making progress gaining strength and mass!
WOULD YOU RECOMMEND THIS PROGRAM TO OTHERS? WHY OR WHY NOT?
Yes. It's fun. It keeps things new and interesting. It's efficient. It's perfectly balanced!
ANY OTHER COMMENTS, QUESTIONS, ETC.
I took a 2 week break during vacation and during that time I started feeling some shoulder pain. One week after getting back in the gym with B.O.B., my shoulder was feeling great again so I guess you could say it's also therapeutic.
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B.O.B. 2.0 is for you if...
YOU ARE AN INTERMEDIATE LIFTER AND NEED A FLEXIBLE PLAN THAT DOESN'T STEAL YOUR TIME BUT STILL GETS YOU RESULTS. YOU'VE REPEATED YOUR FAIR SHARE OF 8-12 WEEK PROGRAMS AND JUST NEED TO SETTLE IN SOMEWHERE LONG TERM WITHOUT LOSING WHAT YOU'VE WORKED FOR.
EACH WEEK HAS 3 LIFTS LASTING FROM 50-75 MINUTES (ROUGHLY) THAT INCLUDE CORE WORK, MOVEMENT PREP, AND COOLDOWNS. DON'T WORRY, YOU'LL STILL HIT EACH MUSCLE GROUP 1-2X PER WEEK. I'VE PUT IT ALL TOGETHER SO YOU DON'T HAVE TO.
DON'T BE FOOLED, IT WON'T JUST BE MACHINES. YOU'LL PUSH, PULL, HINGE, CARRY, AND LUNGE ALONGSIDE YOUR CLASSIC BICEP CURLS.
YOU WILL LEARN TO INCORPORATE TEMPO (if you don't already) AND DIP YOUR TOES INTO REPS BELOW 5 AFTER BUILDING A SOLID BASE.
TIER 2 CLIENT
I have realized I wasn't pushing myself as much as I could have been until I started BOB. I had this mentality that I needed to workout 5 days a week in order to be successful and this program has taught me that a 3 day full body split still can get you to where you want to be! -ASHLEY
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TIER 2 CLIENT
I have realized I wasn't pushing myself as much as I could have been until I started BOB. I had this mentality that I needed to workout 5 days a week in order to be successful and this program has taught me that a 3 day full body split still can get you to where you want to be! -ASHLEY
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- ASHLEY
WHAT'S YOUR FAVORITE PART ABOUT THIS PROGRAM?
My favorite part about this program is that it challenges me in ways that I haven't been before. A lot of the exercises I have never done before. It is nice to submit a video through the app and get feedback from Michelle to help with form or discomfort of any kind. I also love that you can input what weight you used so that you can see what you did the week before.
WOULD YOU RECOMMEND THIS PROGRAM TO OTHERS? WHY OR WHY NOT?
I would recommend this program to others because I think it's really helped me see that I am stronger than what I thought I was. Michelle is so kind and willing to help with anything. She encourages me when I am having a bad week and just not feeling it. Every Friday I look forward to her commenting on my workouts because she is the ultimate hype girl and makes me feel so proud of myself and the way I am continuing to get stronger!
ANY OTHER COMMENTS, QUESTIONS, ETC.
BOB is a good program for busy people because I still feel accomplished with my 3 day split and can also focus on other things without feeling overwhelmed! I also enjoy doing things outside on my days off.
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TIER 1 CLIENT
The mental and physical progress I've seen so far is more muscle growth in my legs and chest, and knowing I can do hard things even if I do just a little bit. -EMMA
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TIER 1 CLIENT
The mental and physical progress I've seen so far is more muscle growth in my legs and chest, and knowing I can do hard things even if I do just a little bit. -EMMA
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- emma
WHAT'S YOUR FAVORITE PART ABOUT THIS PROGRAM?
The workouts are fun, not having to do 50 exercises in one workout session.
WOULD YOU RECOMMEND THIS PROGRAM TO OTHERS? WHY OR WHY NOT?
Yes. It's hard work but it's only 3 days a week. Also it's not expensive.
ANY OTHER COMMENTS, QUESTIONS, ETC.
It's ok to be scared but if you stay scared and don't try anything, you'll stay stuck.
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who's behind this?
Hey, I'm Michelle. I've been in the industry almost 5 years and have plenty of online + in person experience that heavily impacts the way I program. I've seen how important it is to include the "small stuff" (core work, movement prep) alongside the "big stuff" (deadlifts, squats, bench, pull ups) and have personally felt the difference when I do. I've heard time and time again how people enrolled in my programs feel the difference as well.
Unfortunately, I've rarely been able to find all of these components in a well rounded program that didn't require hours of time to complete.
SO, that's my endeavor with Built on Basics (B.O.B.) 1 & 2. I've put it all together so you don't have to.
more about me
- A year's worth of programming housed in the Coach RX app with lifting videos for every. single. movement
- Programming delivered in 6-8 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 50-75 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
WHAT's included
instructional videos
log sets and reps here or upload videos for feedback (Tier 2)
don't forget to mark as complete to save exercise stats
multi page Nutrition Guideline PDF in
case you're a
curious cat
view sets and reps you logged in past workouts to track progress
- 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 NEEDS: cables, dumbbell set, barbell, kettlebell (optional), adjustable bench, pull up bar, tricep dip, stability ball, basic machines (leg press, leg curl, chest press, etc.), boxes/steps, bands, smith machine, belt squat (optional)
coach messaging access for
Tier 2
Get immediate access after enrolling + receive initial welcome email containing a Coach RX instructional video (don't miss this one!)
