repeatable 12 month workout program all plugged into an app to help you
BUILT ON BASICS
repeatable 12 month workout program all
plugged into an app to help you
plugged into an app to help you
MAKE HYPERTROPHIC, MOBILITY,
AND STRENGTH GAINS
AND STRENGTH GAINS
BUILT ON
BASICS
BASICS
2.0
without breaking your body or your soul
MAKE HYPERTROPHIC, MOBILITY, AND STRENGTH GAINS
B.O.B.
For my intermediate/advanced 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.
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
STANDARD MEMBERSHIP
SEE LESS
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
PROGRAM DETAILS
HOW LONG IS THIS PROGRAM?
PROGRAM DETAILS
HOW LONG IS THIS PROGRAM?
- 52 total weeks of programming housed in the Coach RX app with lifting videos for every. single. movement
- Programming delivered in 4-6 week increments (deload weeks included)
- 4 meso cycle focus points and progressions within each cycle (read more here)
HOW LONG DO WORKOUTS LAST?
HOW LONG DO WORKOUTS LAST?
- Workouts average between 45-90 minutes (this will vary depending on which phase you're in and which split you choose)
HOW MANY DAYS PER WEEK?
HOW MANY DAYS PER WEEK?
- 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)
WHAT TYPE OF PROGRAMMING IS IT?
WHAT TYPE OF PROGRAMMING IS IT?
- Movement prep and core work built around bench, squat, deads, and overhead press focused lifts
WHAT COMES AFTER I PAY?
WHAT COMES AFTER I PAY?
- Get immediate access after enrolling + receive initial welcome email containing a Coach RX instructional video (don't miss this one!)
WHAT DO I GET INSIDE THE APP? CAN I GET A SNEAK PEEK?
WHAT DO I GET INSIDE THE APP? CAN I GET A SNEAK PEEK?
5 short teaching videos from me spread throughout
detailed instructions from me alongside sets, reps, and rest times for every workout
optional weekly check ins to self monitor, boost self efficacy and evaluate trajectory (Standard Support gets weekly responses)
coach messaging access for
Standard Support level
Standard Support level
view sets and reps you logged in past workouts to track progress
multi page Nutrition Guideline PDF in case you're a curious cat
don't forget to mark as complete to save exercise stats
log sets and reps here or upload videos for feedback (Standard Support level)
instructional videos
WHAT EQUIPMENT DO I NEED?
WHAT EQUIPMENT DO I NEED?
- 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)
WHAT'S YOUR CANCELLATION POLICY?
WHAT'S YOUR CANCELLATION POLICY?
- 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
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”
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”
THIS YOU?
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
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
you could...
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
-CARRINGTON
SEE LESS
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
-CARRINGTON
2.0
52 total weeks, phase breakdown
BUILT ON BASICS
READ MORE
The first 3 phases focus on building capacity in main lifts while building supporting strength through accessory exercises.
MESO 1
READ LESS
The first 3 phases focus on building capacity in main lifts while building supporting strength through accessory exercises.
MESO 1
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.
READ MORE
It’s 2, 6 week blocks completely devoted to making hypertrophic gains.
MESO 2
It’s 2, 6 week blocks completely devoted to making hypertrophic gains.
READ LESS
MESO 2
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.
READ MORE
You’ll really feel your previous phases pay off as you enter strength focused work in your main lifts.
MESO 3
You’ll really feel your previous phases pay off as you enter strength focused work in your main lifts.
READ LESS
MESO 3
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.
READ MORE
The last 3 phases focus on hypertrophy in your main lifts and strength in accessory.
MESO 4
The last 3 phases focus on hypertrophy in your main lifts and strength in accessory.
READ LESS
MESO 4
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.
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
STANDARD MEMBERSHIP
SEE LESS
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
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).
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).
Is it for you?
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
SOLO MEMBERSHIP
SEE LESS
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
Hey, I'm Michelle. I've been in the industry over 6 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.
who's behind this?
more about me
Hey, I'm Michelle. I've been in the industry over 6 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.
who's behind this?
PREMIUM MEMBERSHIP
GET ONE WEEK FREE THEN MONTH TO MONTH OR PIF
Once a week comments and messaging from Michelle in app upon completing workouts, uploading a video, or submitting a check in; get exercise swaps as needed
SEE WHAT'S
INCLUDED + PRICING
INCLUDED + PRICING
You feel confident on your own AND would also like that occasional 1:1, virtual feedback. It’d just be nice to know that someone is looking over your shoulder (not in a creepy way) or giving you a little push if you need it.
Only includes access to the app and workouts. For any additional feedback, upgrade to Standard Support or book a Tutorial Session.
You feel confident on your own and just need access to the goods.
all the Standard Membership offerings + in person training support
You really desire some in person, hands on feedback to assess and make sure things are rolling smoothly. Think of it as a hybrid virtual + personal training approach that allows you to build some self-efficacy before you’re thrown out to sea. A means by which you build enough confidence to sustain your own fitness OR JUST have A BUILT IN SPOTTER + ON SITE FORM ANALYSIS.
PREMIUM MEMBERSHIP
STANDARD MEMBERSHIP
SOLO
MEMBERSHIP
MEMBERSHIP
GET ONE WEEK FREE THEN MONTH TO MONTH OR PIF
$47/MONTH
$24/MONTH
STANDARD MEMBERSHIP
SOLO MEMBERSHIP
ENROLLMENT OPTIONS
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
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
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
HYPE FOR B.O.B.
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
-LAURA
WOULD YOU RECOMMEND THIS PROGRAM TO OTHERS? WHY OR WHY NOT?
HYPE FOR B.O.B.
SEE LESS
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
WOULD YOU RECOMMEND THIS PROGRAM TO OTHERS? WHY OR WHY NOT?
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?
SEE LESS
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?
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
-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
-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
-BRIT
WHAT'S YOUR FAVORITE PART ABOUT THIS PROGRAM?
SEE LESS
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
-BRIT
WHAT'S YOUR FAVORITE PART ABOUT THIS PROGRAM?
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
-STACI
ANY OTHER COMMENTS, QUESTIONS, ETC.
SEE LESS
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
-STACI
ANY OTHER COMMENTS, QUESTIONS, ETC.
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?
SEE LESS
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?
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.
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.
WHAT DO YOU THINK?
PREMIUM MEMBERSHIP
GET ONE WEEK FREE THEN MONTH TO MONTH OR PIF
Once a week comments and messaging from Michelle in app upon completing workouts, uploading a video, or submitting a check in; get exercise swaps as needed
SEE WHAT'S
INCLUDED + PRICING
INCLUDED + PRICING
You feel confident on your own AND would also like that occasional 1:1, virtual feedback. It’d just be nice to know that someone is looking over your shoulder (not in a creepy way) or giving you a little push if you need it.
Only includes access to the app and workouts. For any additional feedback, upgrade to Standard Support or book a Tutorial Session.
You feel confident on your own and just need access to the goods.
all the Standard Membership offerings + in person training support
You really desire some in person, hands on feedback to assess and make sure things are rolling smoothly. Think of it as a hybrid virtual + personal training approach that allows you to build some self-efficacy before you’re thrown out to sea. A means by which you build enough confidence to sustain your own fitness OR JUST have A BUILT IN SPOTTER + ON SITE FORM ANALYSIS.
PREMIUM MEMBERSHIP
STANDARD MEMBERSHIP
SOLO
MEMBERSHIP
MEMBERSHIP
GET ONE WEEK FREE THEN MONTH TO MONTH OR PIF
$47/MONTH
$24/MONTH
STANDARD MEMBERSHIP
SOLO MEMBERSHIP