New

Get Built Basics

Built With Lans

Coach
Alana Maree

New to the gym and have no idea where to start? start here.

Get Built Basic is my 8-week beginner gym program for girls who want to get stronger, build muscle and actually feel confident walking into the gym.

You’ll train across 5 days each week, with 3 structured full-body strength sessions and 2 active recovery days focused on abs and cardio.

The program is designed to help you learn the basics properly, build confidence with your exercises and start progressing without feeling overwhelmed. You won’t be thrown into complicated workouts or random exercises every week. You’ll repeat the key movements, learn them properly and gradually get stronger over the 8 weeks.

Everything is already laid out for you in the app, including your exercises, sets, reps and demonstrations. You can log your weights and reps as you go so you can actually see yourself progressing.

You don’t need to know everything before you start. You just need a plan to follow.

$50
Get Get Built Basics
benefit-image-0
Stop feeling lost in the gym
Walk into every session knowing exactly what you’re doing instead of wandering around trying random exercises.
benefit-image-1
Learn the basics properly
Build confidence with simple, effective movements before progressing to more challenging variations.
benefit-image-2
See yourself progressing
Track your weights and reps in the app and watch yourself go from learning the basics to getting stronger and more confident every week.
benefit-image-3
Build your whole body
Three balanced full-body sessions each week to help you build strength and muscle everywhere.
Features
feature-icon
Programming 5 days per week
3 FULL-BODY WORKOUTS PER WEEK Simple, balanced strength sessions. 2 ACTIVE RECOVERY DAYS Abs + cardio sessions to build your core.
feature-icon
Exercise Video Guidance
Exercise demonstrations in the app so you can feel more confident with your technique.
feature-icon
TRACK YOUR PROGRESS IN THE APP
Log your weights and reps so you can actually see yourself getting stronger across the 8 weeks.
Equipment
Required
full gym access // dumbbells // cable machines // resistance machines // bench
Recommended
lifting straps once your weight gets heavier
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Full Body A

A

Goblet Squat

3 x 10-12

B

Romanian Deadlift with DB

3 x 10-12

C

Seated Chest Press

3 x 12-15

D

Lat Pull Downs

3 x 12-15

E1

seated hamstring curl

3 x 12-15

E2

DB Lateral Raise

3 x 12-15

Monday
Active rest day: abs + cardio

A1

Reverse Crunch w DB

3 x 10-12

A2

Toe touches

3 x 10-12

A3

Hollow Hold

1 x 0:15

B

Treadmill Work

1 x 30:00

Wednesday
Full Body B

A

Hip Thrust

3 x 8-10

B

Leg Press

3 x 10-12

C

Seated Machine Row

3 x 12-15

D

Seated Shoulder Press

3 x 10-12

E1

Body Weight Reverse Lunge

3 x 10-12

E2

Tricep Pushdown

3 x 10-12

Thursday
Active rest day: abs + cardio

A1

Reverse Crunch w DB

3 x 10-12

A2

Toe touches

3 x 10-12

A3

Hollow Hold

1 x 0:15

B

Treadmill Work

1 x 30:00

Friday
Full Body C

A

Hip Thrust

3 x 8-10

B

Goblet Squat

3 x 10-12

C

Seated Chest Press

3 x 12-15

D

Lat Pull Downs

3 x 10-12

E1

Leg Extension

3 x 12-15

E2

DB Bicep Curls

3 x 12-15

Coach
More from Built With Lans
coach-avatar Alana Maree

I’m Lans, a personal trainer, online coach and bikini bodybuilder preparing for my first competition. After losing 20kg and completely changing my own physique through strength training, I created Built With Lans to help other women feel confident in the gym and learn how to train properly.

closer-image-1
closer-image-2
everyone starts somewhere. start here.

You don’t need to know everything before you start. You just need a plan you can follow. Spend the next 8 weeks learning the basics, getting stronger and becoming the girl who actually knows what she’s doing in the gym.

Get Get Built Basics
closer-image-3

More from Built With Lans

programs
Get Built Basics
Join Today!