New

Base Camp 101

The Recreational Lifters

Multi-sport, Bodybuilding, General Fitness
Coaches
Mike DiRienzo, Joel O'Reilly and Zach McKenna

An experience that will provide you REAL knowledge that last a lifetime

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

The only Multi Year Training Program that turns 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 Lifters looking to build a foundation of strength that will support the next decade of their life.

Hop in the RL Community Discord to connect with your Teammates and Coaches for GREATER GAINS.

Also you can find the FREE Training Guide inside that will teach you the secrets of FUNCTIONAL NUTRITION FOR PERFORMANCE.

Expected Results...

  1. LEAN MUSCLE MASS
  2. ON DEMAND STRENGTH
  3. 3D SCULPTED ABS
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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
LISS Cardio

A

Cardio

1 x 30:00

Sunday
BC 101 AssessmentZ

A1

DB Chest Press

A2

Upper Back Pull Downs

B1

65 DB Shoulder Press

B2

Rear Delt Cable Row

2 x 8

C1

Seated External Rotation - Arm In Front

C2

Cable Y Raise

D1

Deadbug

D2

Boat Pose

Monday
LISS Cardio

A

Cardio

1 x 30:00

Monday
BC 102 Assessment

A

Leg Press Machine

12, 10, 8, 8

B1

Foot Elevated Split Squat

B2

Prone Leg Curl

C1

45 Glute Extension

C2

Leg Extension Machine

D1

Deadbug

D2

Crunch

Tuesday
LISS Cardio

A

Cardio

1 x 30:00

Wednesday
LISS Cardio

A

Cardio

1 x 30:00

Wednesday
BC 103 Assessment

A1

Incline DB Chest Press

12, 10, 8, 8

A2

Chest Supported Lat Pull Down

12, 10, 8, 8

B1

Cable Costal Press

B2

Thoracic Lat Cable Row

C1

Standing Cable Hammer Curl

C2

Over Head Cross Cable Tricep Extension

D1

Palloff Press

D2

Diagonal Cable Wood Choppers

Thursday
LISS Cardio

A

Cardio

1 x 30:00

Thursday
BC 104 Assessment

A

Banded RDL

12, 10, 8, 8

B

Hack Squat

C1

Standing Calf Raise

C2

Seated Leg Curl

D

Boat Pose

E

Roll Up Crunch

Friday
LISS Cardio

A

Cardio

1 x 30:00

Saturday
LISS Cardio

A

Cardio

1 x 30:00

Coaches
coach-avatar Mike DiRienzo

NCAA Soccer Alumni Ontario Soccer Athlete

coach-avatar Joel 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, Program Design, Nutrition,Trainability by N1 Education -Certified Brain Performance Coach by Posture Pro -Certified in Program Design by Kilo Strength Society

coach-avatar Zach McKenna

N1 Certified Trainer In Person Training based in Downtown Toronto

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WILL YOU PUT THE WORK IN?

Thats just about the ONLY thing missing from you accomplishing your goals with this program in your hand. 1.Show Up. 2.Train Smart. 3. Work Hard 4. Use the Support & Accountability Channels in RL Community. It's that easy to get the results you deser

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