repeatable intermediate/advanced 12 month workout program designed to help you
BUILT ON BASICS:
EXPRESS
EXPRESS
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: EXPRESS
BASICS: EXPRESS
without losing your fitness
GET IN, GET OUT, AND GET ON WITH YOUR LIFE
B.O.B.
You're busy juggling everyone else's schedule.
Here's one way I can support you.
$47/MONTH
$24/MONTH
1 x week virtual, 1-3 x 1: 1 in person
1 x week/virtual
monthly commitments
cancel any time
PRICING BREAKDOWN
cancel any time
PREMIUM
STANDARD
LEVEL OF SUPPORT
WEEKLY CHECK IN RESPONSES
WEEKLY FORM VIDEO ANALYSIS
WEEKLY 1:1 COACH MESSAGING
COMMITMENT
7 DAY FREE TRIAL
WEEKLY CHECK IN RESPONSES
WEEKLY FORM VIDEO ANALYSIS
WEEKLY 1:1 COACH MESSAGING
COMMITMENT
7 DAY FREE TRIAL
get notified
LAUNCHING SOON!
SOLO
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
client love
BUILT ON BASICS
THIS YOU?
SCARED OF LOSING THE FITNESS YOU'VE WORKED FOR AND NEED SOMETHING JUST A LITTLE SHORTER THAT COULD BE DONE FROM HOME.
JUST NEED TO HIT THE BASICS BECAUSE FRANKLY, YOU DON'T HAVE THE BRAIN SPACE FOR FANCY SH*T.
DESIRE A PROGRAM THAT DOESN'T ASK FOR EQUIPMENT YOU DON'T HAVE ACCESS TO.
FEEL OVERWHELMED AT FITTING IN 60 MINUTE SESSIONS BUT COULD BE PERSUADED TO GET IN A QUICK 30.
KNOW THAT YOU'RE A HARD WORKER AND JUST NEED A BLUEPRINT TO EXECUTE.
JUST NEED TO HIT THE BASICS BECAUSE FRANKLY, YOU DON'T HAVE THE BRAIN SPACE FOR FANCY SH*T.
DESIRE A PROGRAM THAT DOESN'T ASK FOR EQUIPMENT YOU DON'T HAVE ACCESS TO.
FEEL OVERWHELMED AT FITTING IN 60 MINUTE SESSIONS BUT COULD BE PERSUADED TO GET IN A QUICK 30.
KNOW THAT YOU'RE A HARD WORKER AND JUST NEED A BLUEPRINT TO EXECUTE.
you could...
FEEL GROUNDED KNOWING ALL YOUR LIFTING BASES ARE COVERED.
FREE UP MENTAL ENERGY FOR OTHER ESSENTIAL LIFE TASKS.
HAVE ACCESS TO A TRAINER AND PERSONALIZED FEEDBACK FOR A FRACTION OF THE PERSONAL TRAINING COST (through Standard Membership).
FIND YOURSELF WITH TIME TO INTEGRATE OTHER HOBBIES LIKE GOLF LEAGUE OR JUST LIFE IN GENERAL.
REITERATE TO YOURSELF THAT YOU DO HAVE THE CAPACITY FOR CONSISTENCY, YOU JUST NEEDED A PLAN THAT ENCOURAGED IT.
FREE UP MENTAL ENERGY FOR OTHER ESSENTIAL LIFE TASKS.
HAVE ACCESS TO A TRAINER AND PERSONALIZED FEEDBACK FOR A FRACTION OF THE PERSONAL TRAINING COST (through Standard Membership).
FIND YOURSELF WITH TIME TO INTEGRATE OTHER HOBBIES LIKE GOLF LEAGUE OR JUST LIFE IN GENERAL.
REITERATE TO YOURSELF THAT YOU DO HAVE THE CAPACITY FOR CONSISTENCY, YOU JUST NEEDED A PLAN THAT ENCOURAGED IT.
FAQs
HOW LONG IS THIS PROGRAM?
FAQs
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 4-5 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 35-45 minutes (optional exercises included to extend the workout)
HOW MANY DAYS PER WEEK?
HOW MANY DAYS PER WEEK?
- 3 full body days each week
WHAT TYPE OF PROGRAMMING IS IT?
WHAT TYPE OF PROGRAMMING IS IT?
- Movement prep and core work built around basic movement patterns of squat, hinge, push, pull, and carry
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?
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
resource
library
library
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?
- pull up bar, dumbbells/kettlebells, barbell, adjustable bench, cables or bands with door anchor
WHAT'S YOUR CANCELLATION POLICY?
WHAT'S YOUR CANCELLATION POLICY?
- 1 week free trial and then month to month
- Upgrade or downgrade between Solo, Standard, and Premium 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
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
client love
BUILT ON BASICS
*5 deload weeks programmed throughout the year
Transition back to hypertrophy for main compounds as you focus on building strength in accessory work.
MESO 4
Pivot to strength in main as you build on your refresh of solid compound lifts. Play around with those pumps in accessory work through a hypertrophic focus.
MESO 3
Continue building your capacity in main lifts for the first 4 weeks before moving into a hypertrophic focus in main compounds while incorporating some AMRAP sets. Keep volume in check by shifting to a strength focus in accessory work.
MESO 2
BUILT ON BASICS: EXPRESS
52 total weeks, phase breakdown
Start off this program with a hypertrophic focus that shifts slightly to capacity in main lifts toward the last 5 weeks as you reconnect with those bigger compounds. Get used to using tempo and RPE (if you aren’t already)
MESO 1
*5 deload weeks programmed throughout the year
Transition back to hypertrophy for main compounds as you focus on building strength in accessory work.
MESO 4
Pivot to strength in main as you build on your refresh of solid compound lifts. Play around with those pumps in accessory work through a hypertrophic focus.
MESO 3
Continue building your capacity in main
lifts for the first 4 weeks before moving into a hypertrophic focus in main compounds while incorporating some AMRAP sets. Keep volume in check by shifting to a strength focus in accessory work.
MESO 2
BUILT ON BASICS: EXPRESS
52 total weeks, phase breakdown
Start off this program with a hypertrophic focus that shifts slightly to capacity in main lifts toward the last 5 weeks as you reconnect with those bigger compounds. Get used to using tempo and RPE (if you aren’t already)
MESO 1
I'm actually excited to start Phase 5. Don't know it I've ever been excited for a workout plan like this before. So you're doing something right.
client love
BUILT ON BASICS
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?
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?
$47/MONTH
$24/MONTH
1 x week virtual, 1-3 x 1: 1 in person
1 x week/ virtual
monthly commitments
cancel any time
PRICING BREAKDOWN
cancel any time
PREMIUM
STANDARD
LEVEL OF SUPPORT
WEEKLY CHECK IN RESPONSES
WEEKLY FORM VIDEO ANALYSIS
WEEKLY 1:1 COACH MESSAGING
COMMITMENT
7 DAY FREE TRIAL
WEEKLY CHECK IN RESPONSES
WEEKLY FORM VIDEO ANALYSIS
WEEKLY 1:1 COACH MESSAGING
COMMITMENT
7 DAY FREE TRIAL
SOLO
MORE TESTIMONIALS HERE
I really enjoy your training style! I have watched your content on social media for a long time. Pulling the trigger on this program has been fantastic.
client love
BUILT ON BASICS