Base Camp 101

The Recreational Lifters

Multi-sport, Bodybuilding, General Fitness
Coaches
Coach O'Reilly, Coach Renzo and Assistant Coach Keerat

Providing you REAL Practical knowledge that will last a healthy lifetime

Welcome To The First Season of The Classic Training Plan Series By The Recreational Lifters.

The only Multi Year Training Program and Community that can multiply Zeros to Heroes.

CAUTION believing to be 'fit' and attempting this program WILL HUMBLE YOU folks who've lifted for years without tempo...

Made for Lifters that are new to the Gym, new to Tempo Work and for Serious Recreational Lifters looking to build a foundation of strength that will support the lifestyle.

You're invite to the VIP Channels in the RL Community Discord to connect with your Teammates and Coaches for Faster GAINS.

We have a bonus Training Guide inside that will teach you the Secrets of how to successfully fuel fat loss, muscle building and strength gains.

Expected Results...

1. Build 5lbs-10lbs of Muscle

2. Radically Improved Posture

3. Reveal Abs

IF you show up and follow the plan, day in and day out, you will evolve.

Mentally & Physically

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🔗Discover the Missing LINKS🔗
Finally learn how to master the set up and execution of all the exercises your body needs for optimal performance.
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More Out of Every Rep for Faster Results
💥This program will teach you how to extract the most value out of every rep.💥 Caution: at first you will have to lower the weights but we promise you'll feel the difference after just the first week, and others will notice by the time you're half way through.
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🗿Dense & Lean Muscle Mass🗿
Add significant muscle to places like your back and shoulders to complete a strong aesthetic
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⛔Avoid Injuries Forever⛔
Learn how to safely progress compound exercises for results that dont take you away from doing the things you love most in life
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🔆RL Community🔆
Join the free Discord Community to connect with your Teammates and Coaches for GREATER GAINS. Also you can find the Official Training Guide inside that will teach you the secrets of OPTIMIZED NUTRITION FOR PERFORMANCE.
Features
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Access to your coaches
RL Coaches will hold you accountable and provide the feedback you need to succeed. This plan comes with 12 weeks of online Training Plan Support.
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Programming 4 days per week
8 Unique Functional Hypertrophy workouts across 12 weeks to Master your biomechanics, tempo, tension, breathing and re-comp your body.
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Eye & Brain Exercises
Structured brain training exercises to cultivate your mind muscle connection and elevate your strength & reaction time.
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Exercise Video Guidance
Instructional videos to guide your Set Up and make execution easy!
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RL Team
Join the the Team of Recreational Lifters on the fast track to dominating their life ,care free, with the ability to optimal perform.
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TrainHeroic & RL Community (Discord)
Streamline your training experience with us and the TrainHeroic App. Base Camp 101 Guide and Macro Calculator found in RL Community for free.
Equipment
Required
Dumbbells // Cables // Adjustable Benches // Gym Machines
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Sample Week
Week 1 of 13-week program
Sunday
Chest  & Triceps 101

A

Machine Chest Fly

B

DB Chest Press

C

Incline DB Chest Press

D

Single Arm Tricep Extension

E

Rope French Press

Monday
Quads 101

A

Leg Extension Machine

B

Foot Elevated Split Squat

C

Hack Squat

D

Walking Lunges

Tuesday
Back & Bicep 101

A

Neutral Grip Pull Ups

B

Upper Back Pull Downs

C

Semi Supinated Row

D

Banded Face Pulls

E

Rope Hammer Curl

F

Reclined DB Supinated Curl

Wednesday
Hamstrings & Glutes 101

A

Leg Press Machine

B

Banded RDL

C

Prone Leg Curl

D

Seated Leg Curl

E

BB Glute Bridge

Thursday
Shoulders 101

A

65 DB Shoulder Press

B

Chest Supported DB Mid Delt Raise

C

Rear Delt Cable Fly

D

Plate Front Raise

Coaches
coach-avatar Coach O'Reilly

My Passion is to help people get faster & longer lasting results by implementing a brain first approach. I remove the friction and ad the key elements that create the greatest return on the energy you invest. ✏️Certified in Biomechanics, Nutrition and Trainability by N1 Education 🧠Certified Brain Performance Coach by Posture Pro 🧱Certified in Program Design by Kilo Strength Society

coach-avatar Coach Renzo

✏️ACE Certified Trainer, ⚽️NCAA Soccer Alumni, 🏫High School Teacher

coach-avatar Assistant Coach Keerat

✏️ACE Certified Trainer, 🏋️‍♂️Powerlifter

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WILL YOU PUT THE WORK IN?

That is the ONLY thing missing with this coaching program in your hands. 1.Show Up. 2. follow the plan. It's that simple.

Get Base Camp 101
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FAQs
Who is this training for?
Healthy young men 18+ looking to development better strength, increase lean muscle mass and improve energy levels quickly, the best way
Is Nutrition covered?
Yes nutrition is covered in macro and micro detail via RL Community
What happens once I am done the program?
Once you finish Base Camp you will be ready to take on Foundations, a 12-week Training Program with 3 unique training phases that will drastically improve your energy levels, add pounds of lean muscle tissue and improve your functional strength.
Can I complete this program as a vegan/vegetarian
unlikely and not advised due to nature of intense physical training.
Is there Exercise Technique Feedback?
Not in app, Exercise Technique Feedback can be found in RL Community.
Will this program reduce my chances of injury
yes, the tempos used in this program have been shown to reduce the risk to injury in sport.
Will This Program Fix My Posture?
Depending on the individual, to 'fix' a particular posture situation can require a number of different professionals. In terms of posture improve for anyone not experiencing pain the answer is yes. This program will reinforce the weakest links of your chain and leave you with greater posture.
The Proof
verified-athlete-avatar Mike DiRienzo

Teacher, Soccer Player, Soccer Coach

Verified Athlete

"Finally you can do exact same programs I used to build lean athletic muscle and the programs I will be using to staying young as I get older."

Base Camp 101