Baseline

Wolf Den Strength & Conditioning

Functional Training, Functional Fitness, Strength & Conditioning, General Fitness

Coach

Jeremy Wolf

Baseline is a program designed with your everyday warrior in mind. Whether you’re a single parent, a working professional, or a retired pro athlete, we made this for you. After nearly a decade training people from all walks of life, Coach Wolf has boiled down what most people actually need when they go to the gym: with 3 mandatory lifting days and 2 optional conditioning days. No longer will you have to spend countless hours in the gym. We make it as easy as possible to set up each week for success. Stop wasting precious time wandering the gym doing random BS hoping something works. Instead walk into the gym with the absolute power to destroy your gym/health goals.

$40 / mo

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Build your baseline

This program is designed to help get you back to your baseline (base level of strength). If you are short on time or just getting back into strength training, this is the program for you.

Features

Programming 3 days per week

3 strength workouts with 2 recommended conditioning days.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Weight Plates // Squat Rack // Pull up bar // Dumbbells // Kettlebells // Sled // Medicine Ball // Bands

Recommended

Air Bike // Rower // Ruck Sack // Lat Pull Down

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Banded Hamstring Curl

3 x 20

Knee Over Toe Lunge

3 x 12

Dead Bug

3 x 0:30

Back Squat

5 x 5

Pull-Up

3 x MAX

Supported Single Leg RDL

3 x 12

Suitcase Carry

3 x 25

Assault Bike

5 x 0:30

Monday

Week 1 Day 2

Hanging L Sit

3 x 0:30

Hollow Hold

3 x 0:40

Side Plank

3 x 0:40

Assault Bike

2 x 100

Run

2 x 1

Ruck March

3 x 10:00

Band Hip Flexor Stretch

2 x 2:00

90/90 Heel taps

2 x 15

Hamstring Rope Stretch

2 x 1:00

Tuesday

Week 1 Day 3

Hindu Push-Up

3 x 8

Banded Overhead Tricep Extension

3 x 20

Banded Y & T

1 x 1:00

Close Grip Bench Press

5 x 5

Med Ball Windmill Slams

5 x 5

Dips

3 x 12

Lu Raise

3 x 12

Sled Row

1 x 5:00

Thursday

Week 1 Day 5

KB Knee Raise

2 x 15

Side Plank

2 x 0:45

Bulgarian Split Squat

3 x 10

Explosive Step Up

3 x 5

neutral grip dumbbell bench press

3 x 12

Sled Push

4 x 30

Ring Rows

4 x 20

Russian KB Swing

4 x 15

Friday

Week 1 Day 6

Assault Bike

3 x 10:00

Run

1 x 30:00

Ruck March

1 x 40:00

Farmers carry

4 x 1:00

GHD Sit-Up

4 x 20

Barbell Bicep Curl

20, 15, 10, 10

Ring Rows

20, 15, 10, 10

Coach

More from Wolf Den Strength & Conditioning

Jeremy Wolf

Coach Wolf, has been in the training industry for around a decade. Training people from all walks of life, From athletes to your everyday person.

Control the Controllables

You cannot control what happens to you, but you can control what you do in response. You control your effort and attitude towards what happens, and in that you will be mastering change rather than allowing it to master you.

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FAQs

How long are the workouts?

Each lifting day should take around 60-75 minutes

How do mandatory and optional days work?

You need to commit 60-75 minutes e times a week for the lifting days. You can break them up however you need to in order to fit your schedule. If you have a little extra time then add 1 or 2 of the conditioning days. Every week might be different for you.

When should I start?

Now! No need to wait for a new cycle to begin, you can jump in the on the day you sign up.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Baseline