FrameWork - Base
MetroEast Fitness
Strength & ConditioningFrameWork – Base
FrameWork Base is a structured strength and muscle-building program designed for people who want clear direction in the gym without overcomplicating their training.
This program uses efficient full-body workouts built around proven training principles to help you build strength, develop muscle, and improve overall movement quality. Each training cycle is designed to be repeatable, sustainable, and effective whether you’re training in a commercial gym, garage gym, or with a minimal equipment setup.
Workouts focus on compound lifts, balanced muscle development, and smart progression so you can continue making progress week after week.
What to Expect
• 3 full-body workouts per week • Structured strength and hypertrophy programming • Clear exercise instructions and progressions • Warm-ups and cool-downs included • Training cycles designed to build strength and a balanced physique
Who This Is For
Frame Work Base is ideal for people who want a simple, effective training plan they can follow consistently without needing personalized coaching.
Whether you’re returning to structured training or just tired of random workouts, this program provides the structure you need to train with purpose and make steady progress.
Warm Up
A
Calf/Achilles Stretch x30s each Banded Pass Throughs x10 Air squat ISO hold 3 reps w/5s hold in bottom each rep Deadbug x5/side
B
Front Squat
4 x 15
C
DB Bulgarian Split Squat
3 x 12
D
Banded Squat
3 x 25
E
Incline DB Bench Press
3 x 10
F
Band Tricep Push Down
3 x 25
G1
Walking Plank
3 x 0:35
G2
RKC Plank
3 x 0:35
H1
DB Farmer's Walk
3 x 50
H2
Single Unders
3 x 1:00 @ MAX
Cool Down
I
90/90 Hip Rotations – 30s/side Doorway Pec Stretch – 30s Box Breathing – 5 slow breaths
Warm Up
A
Banded Face Pulls x15 Bird Dogs x6/side Glute Bridge Walkouts x5 Dead Hangs from Pull Up Bar or Band Lat Stretch – 20s
B
DB RDL
4 x 15
C
Single Arm Dumbbell Row
3 x 12
D
Banded Hamstring Curl
3 x 25
E1
Chin-Up
3 x 6
E2
DB Shrug
3 x 15
F1
Half Kneeling Paloff
3 x 0:20
F2
Russian Twist
3 x 8
G
Russian KB Swing
6 x 0:30
Cool Down
H
Child’s Pose w/ Side Reach – 30s/side Heisman Stretch – 30s/side Crocodile Breathing – 1 min
Warm Up
A
2 sets of: Cat/Cow x10 Arm Circles x10 F/B Banded Monster Walks x10/side
B
DB Push Press
4 x 15
C
DB Floor Press From Top of Bridge
3 x 8
D
Reverse Lunge to Bicep Curl
3 x 16
E1
DB Lateral Raise
3 x 15
E2
Underhand Band Pull Apart
3 x 20
E3
Quadruped Hip Abduction
3 x 20
F1
Single Arm Farmer Walk
3 x 0:45
F2
M.E.Fit: Side Plank
3 x 0:30
Optional Finisher
G
AMRAP 8 minutes: 8 push-ups 10 goblet squats 12 band pull-aparts
Cool Down
H
IT Band Stretch (Standing) – 30s/side Thread-the-Needle Stretch – 30s/side Slow Nasal Breathing – 5 breaths (in and out through nose only for 5 full breaths)
Josh Nimmo
Josh has coached clients for over 20 years and owns MetroEast Health & Fitness, an in-person training facility in Belleville, IL. In addition to working with clients onsite, he created Frame Work, an online training platform that provides structured, effective programs for people training in commercial gyms, garage gyms, or at home.
FrameWork-Base gives you a clear plan, efficient workouts, and the consistency needed to build strength and real progress over time.
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FrameWork - Base
FrameWork - Base
FrameWork - Base
