BUILT ON
basics
B.O.B.
MAKE HYPERTROPHIC, MOBILITY, AND STRENGTH GAINS
without breaking your body or your soul
2.0
The original version was great, but I wanted it to be even better. Reviews below tell the benefits the original version has delivered for 2+ years.
revised
BUILT ON
basics
MAKE HYPERTROPHIC, MOBILITY, AND
STRENGTH GAINS
For my intermediate gym goers who've done this for a while and are tired of always "adding more" to get results OR who like performing the main lifts without following a strict powerlifting program.
STANDARD MEMBERSHIP
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
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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THIS YOU?
HOPPING FROM ONE 8-12 WEEK PLAN TO THE NEXT ONLY TO FIND YOURSELF BURNED OUT AND SPINNING YOUR WHEELS
DON’T WANT TO SPEND 5 to 6 DAYS A WEEK IN THE GYM BUT STILL WANT TO SEE PROGRESS FROM THE WORK
HAVE ALWAYS PROGRAMMED FOR YOURSELF OR FOLLOWED THE RANDOM FITSPO BUT STILL STRUGGLE TO KNOW IF YOU’RE “DOING ENOUGH”
WANT TO IMPROVE THE QUALITY OF YOUR EFFORTS INSTEAD OF ALWAYS “ADDING MORE”
You get the option for a 3 OR 4 day split each week without a huge change in weekly volume or missing out on your main compounds.
I’VE PUT IT ALL TOGETHER, SO YOU DON’T HAVE TO.
you could...
SEE FOR YOURSELF THE DIFFERENCE INCORPORATING THE “SMALL STUFF” (i.e. core and movement prep) CAN ACTUALLY MAKE (we love healthy joints)
GET TRULY SETTLED INTO A PROGRAM YOU CAN REPEAT FROM YEAR TO YEAR INSTEAD OF ALWAYS WONDERING, “WHAT SHOULD I DO NEXT?”
EXPERIENCE RESULTS THAT COME FROM BUILDING SKILL IN YOUR LIFTS AND TRACKING PROGRESS OVER TIME
HAVE TIME FOR GOLF, YOUR KID’S LEAGUES, VIRTUAL KNITTING CLASS, OR WHATEVER ELSE FLOATS YOUR BOAT WITHOUT GIVING UP 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
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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Is it for you?
BOB 2.0 IS PERFECT FOR THE INTERMEDIATE LIFTER WHO IS NEEDING A FLEXIBLE GYM PLAN WITHOUT COMPROMISING GAINS.
YOU CONSIDER YOURSELF A HARD WORKER, BUT ARE STARTING TO WONDER IF YOUR LIFTS ARE AS EFFECTIVE AS THEY COULD BE (i.e do you really need to spend 5 or 6 days per week in the gym?).
YOU DON’T REALLY NEED A 1:1 TRAINER, BUT YOU’D STILL LIKE TO KNOW THERE’S SOMEONE AROUND TO ANSWER THE QUESTIONS IF/WHEN YOU HAVE THEM (hi, STANDARD support and Tutorial Sessions).
STANDARD MEMBERSHIP
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
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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SOLO MEMBERSHIP
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
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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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.). I've put it all together so you don't have to.
more about me
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.). I've put it all together so you don't have to.
more about me
BUILT ON basics
52 total weeks, phase breakdown
2.0
MESO 1
The first 3 phases focus on building capacity in main lifts while building supporting strength through accessory exercises.
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MESO 1
The first 3 phases focus on building capacity in main lifts while building supporting strength through accessory exercises.
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You’ll be introduced to the power of oxidative sets for refined movement patterns, and should feel incredibly familiar with every aspect of your bench press, squat, and deadlift by the time you're done. Rest times are short and supersets come into play to guarantee the success of this capacity phase.
You’ll see this reflected in the tempo selection, cable work, and some AMRAP sets. Muscles will be challenged first in the shortened position then taken closer to failure in the lengthened position to make sure our hypertrophy goals are accomplished. Don’t worry, we’ll keep recovery high through 2 scheduled deload weeks to aid in the mental and physical gains.
MESO 3
You’ll really feel your previous phases pay off as you enter strength focused work in your main lifts.
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MESO 3
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You’ll really feel your previous phases pay off as you enter strength focused work in your main lifts.
Variations of wave loading will take you down to sets of 2 which allow you to get stronger without feeling like you’re prepping for a meet. This phase is just long enough to show you what you’re really capable of. Accessory work stays focused on hypertrophy giving you a nice “powerbuilding” approach to these 3 phases.
You’ll start with a much needed deload week to regroup and refocus a bit before diving in. Main lifts change just slightly and you’ll get to play around with things like leg press, different overhead press variations, and reintegrate rack pulls if that’s your thing. Accessory work will tap into barbells, landmine work, machines, and bring back tricep dips after time with isolation work.
- Workouts average between 45-90 minutes (this will vary depending on which phase you're in and which split you choose)
- Each week, choose between a 4 day upper/lower split or opt for the pre-planned full body day that combines those last 2 upper/lower days to give you a 3 day split when needed (or just follow a 3 day split the whole time)
- Movement prep and core work built around bench, squat, deads, and overhead press focused lifts
- Get immediate access after enrolling + receive initial welcome email containing a Coach RX instructional video (don't miss this one!)
instructional videos
log sets and reps here or upload videos for feedback (Standard Support level)
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
coach messaging access for
Standard Support level
optional weekly check ins to self monitor, boost self efficacy and evaluate trajectory (Standard Support gets weekly responses)
detailed instructions from me alongside sets, reps, and rest times for every workout
5 short teaching videos from me spread throughout
- cables, dumbbell set, barbell, kettlebell (optional), adjustable bench, pull up bar, tricep dip, basic machines (leg press, leg curl, chest press, etc.), boxes/steps, bands, smith machine, belt squat (optional)
- 1 week free trial and then month to month
- Upgrade or downgrade between Solo and Standard Support options 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
REVISED
The option to do either a 3- or 4-day program OR switch between those options depending on your weekly schedule
Tempo assigned to every movement
5 short video teachings from me spread throughout
Fewer exercises per day which encourages you to level up your technique, intent, and intensity (less done better)
Push, pull, squat, hinge, and carry patterns with workouts built around bench, squat, deadlift, and OH press days through all phases
back to top
EXPECT TO
ENJOY FEELING WELL BALANCED, STRONG, AND STABLE
FULLY GRASP WHAT TEMPO AND INTENTION CAN ACTUALLY DO FOR YOUR GAINS (less done better)
EXPERIENCE INCREASED SELF EFFICACY THROUGH PROGRAM CONSISTENCY
GAIN FREEDOM FOR PARTICIPATING IN HOBBIES THAT YOU ENJOY WITHOUT WORRYING ABOUT LOSING PROGRESS
EXPECT TO
ENJOY FEELING WELL BALANCED, STRONG, AND STABLE
FULLY GRASP WHAT TEMPO AND INTENTION CAN ACTUALLY DO FOR YOUR GAINS (less done better)
EXPERIENCE INCREASED SELF EFFICACY THROUGH PROGRAM CONSISTENCY
GAIN FREEDOM FOR PARTICIPATING IN HOBBIES THAT YOU ENJOY WITHOUT WORRYING ABOUT LOSING PROGRESS
WOULD YOU RECOMMEND THIS PROGRAM TO OTHERS? WHY OR WHY NOT?
Absolutely! This program is so well rounded. The workouts are very calculated and don't take forever. Instructions are clear and concise. Seriously for the stretches alone it's worth buying! I have been missing this piece for my workouts for like (ever). Having it bult into my workout plan makes me do them and it has paid off in simple day to day work things. Michelle knows her stuff and overdelivered for the price!
-LAURA
HYPE FOR B.O.B.
WOULD YOU RECOMMEND THIS PROGRAM TO OTHERS? WHY OR WHY NOT?
Absolutely! This program is so well rounded. The workouts are very calculated and don't take forever. Instructions are clear and concise. Seriously for the stretches alone it's worth buying! I have been missing this piece for my workouts for like (ever). Having it bult into my workout plan makes me do them and it has paid off in simple day to day work things. Michelle knows her stuff and overdelivered for the price! -LAURA
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HYPE FOR B.O.B.
WHAT KIND OF PROGRESS HAVE YOU MADE SO FAR?
Physically: I feel stronger in my core and I see a big difference in my quads which is super exciting since I've always struggled in that area. :) Mentally: I'm not stressed about putting together my own workout. It takes any and all pressure off of me. -ESTHER
WHAT KIND OF PROGRESS HAVE YOU MADE SO FAR?
Physically: I feel stronger in my core and I see a big difference in my quads which is super exciting since I've always struggled in that area. :) Mentally: I'm not stressed about putting together my own workout. It takes any and all pressure off of me. -ESTHER
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WHAT'S YOUR FAVORITE PART ABOUT THIS PROGRAM?
I love the simplicity of it. Being able to show up to the gym and just follow the lift guides knowing I'll be getting a well rounded workout is amazing. As someone who is new to the gym, having a video as well as a written description to help ensure I'm doing each lift with proper form is invaluable.
-KYLE
WHAT'S YOUR FAVORITE PART ABOUT THIS PROGRAM?
I love the simplicity of it. Being able to show up to the gym and just follow the lift guides knowing I'll be getting a well rounded workout is amazing. As someone who is new to the gym, having a video as well as a written description to help ensure I'm doing each lift with proper form is invaluable.
-KYLE
WHAT'S YOUR FAVORITE PART ABOUT THIS PROGRAM?
The low pressure. And the detailed instructions for workouts!! "We are not a falling bird" for lateral raises is one of my faves haha.
-BRIT
WHAT'S YOUR FAVORITE PART ABOUT THIS PROGRAM?
The low pressure. And the detailed instructions for workouts!! "We are not a falling bird" for lateral raises is one of my faves haha.
-BRIT
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ANY OTHER COMMENTS, QUESTIONS, ETC.
I've followed a lot of different people and exercise programs and this one is by far my favorite. Makes getting a good workout in without overthinking.
-STACI
ANY OTHER COMMENTS, QUESTIONS, ETC.
I've followed a lot of different people and exercise programs and this one is by far my favorite. Makes getting a good workout in without overthinking.
-STACI
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WHAT KIND OF PROGRESS HAVE YOU MADE SO FAR?
Love the ease of knowing it's planned out for me! Mentally it's been so great to have that prepared and I can execute it! - NAOMI
WHAT KIND OF PROGRESS HAVE YOU MADE SO FAR?
Love the ease of knowing it's planned out for me! Mentally it's been so great to have that prepared and I can execute it! - NAOMI
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WHAT DO YOU THINK?
READY FOR A PROGRAM BUILT TO ENCOURAGE CONSISTENCY?
if you desire freedom with your fitness, but also want the work you put in to pay off, try bob 2.0.