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Base Camp

Coach Milligan

General Fitness, Bodybuilding, Strength & Conditioning
Coach
Brian Milligan

Kickstart Your Fitness Journey in the New Year!

Welcome to Base Camp, a carefully crafted 4-week introductory fitness programme designed specifically for men who are ready to start or restart their training in the new year. Whether you're new to fitness or looking to build a solid foundation before diving into more advanced routines, Base Camp is the perfect starting point.

This programme combines essential weight training with conditioning exercises to help you build strength, improve endurance, and develop a balanced fitness routine that will set you up for long-term success. Base Camp is all about getting you moving, feeling stronger, and starting your fitness journey on the right foot..

$40
Get Base Camp
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Strength & Muscle Growth
Build a solid foundation in strength with a focus on full-body weight training exercises.
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Improved Fitness Levels
Boost cardiovascular fitness with fun and challenging conditioning sessions.
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Better Mobility
Develop flexibility and mobility to prevent injury and improve your overall performance.
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Confidence in Training
Learn proper technique for lifting, understanding how to push yourself safely and effectively.
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A Plan for the Future
By the end of the 4 weeks, you’ll have gained the skills and knowledge to continue progressing in your fitness journey, with the confidence to tackle more advanced training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on the app.
Equipment
Required
Resistance Machines - Leg Curl & Pulldown // Barbell and Plates // DBs
Recommended
Trap Bar // Kettlebells // Cardio Machines - Ergs
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Sample Week
Week 1 of 4-week program
Sunday
BASE Camp 1A

A

BaseLine Mobility Flow

B

Trap Bar Deadlift

4 x 5

C

Overhead Press

4 x 5

D1

Lying Leg Curl

4 x 12

D2

Goblet Squat

4 x 12

E1

Incline DB Bench Press

4 x 12

E2

Chest-Supported DB Row

4 x 12

F1

Plank

F2

Farmers carry

3 x 20

Monday
BL 30

A

Cardio

1 x 30:00

Wednesday
BASE Camp 1B

A

BaseLine Mobility Flow

B

Trap Bar Deadlift

4 x 5

C

Bench Press

4 x 5

D1

Lying Leg Curl

4 x 12

D2

Goblet Squat

4 x 12

E1

DB Shoulder Press

4 x 12

E2

Lat Pulldown

4 x 12

F1

Dead Hang

F2

Russian Twist

3 x 10

Thursday
Steady State Base Builder

A

Cardio

1 x 60:00

Coach
More from Coach Milligan
coach-avatar Brian Milligan

My breadth of experience has given me an invaluable insight into what people struggle with when trying to lose weight and get in shape ― and my ambition is to help as many people as possible to lead healthier, happier lives.

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Ready to Start your Journey

Take the first step in transforming your fitness with Base Camp. No gimmicks, no shortcuts—just a simple, effective programme designed to help you build strength, endurance, and confidence. Start the new year strong. Base Camp is waiting for you

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