Basics Done Well (4 Weeks)

Basics Done Well is a 4-week hybrid training programme designed to build a strong baseline of fitness, strength, and conditioning without unnecessary complexity.

Whether you’re completely new to training, returning after time away, looking to rebuild consistency, or simply wanting a straightforward programme that delivers, this plan is designed to meet you where you’re at.

The sessions are effort-dependent, meaning the programme naturally scales to different fitness levels while still providing a solid challenge across the board.

You are purchasing a downloadable PDF training programme (22 pages).

Basics Done Well has been designed to suit a wide range of training backgrounds and experience levels.

Whether you’re completely new to structured fitness, returning after time away, rebuilding consistency, or simply looking for a straightforward programme that balances strength and conditioning effectively, this plan is built to adapt to your current ability level.

Because the workouts are effort-dependent, athletes of different standards can train side-by-side while still being challenged appropriately.

This programme follows a 4-week structure designed to either:

• Build a strong fitness foundation before progressing onto more advanced AOIA programmes
• Provide a repeatable training framework for those wanting a sustainable long-term approach

Programme intensity is approximately:

RPE (Rate of Perceived Exertion): 8/10

As a rough guide:
• 1-2 = light effort
• 4-6 = moderate to challenging
• 8-10 = high effort requiring strong recovery and intensity

To complete this programme as written, you’ll ideally require access to:

• Running trainers
• A rower, bike erg, or ski erg (running substitutions can be used if required)
• Bench press
• Squat rack
• Barbell and weight plates
• Jump rop
• Wall ball or medicine ball
• Kettlebells x2 (17-24kg recommended)
• Dumbbells x2 (16-22.5kg recommended)
• Dip station or dip horn (preferred)
• Weighted vest (optional)

Where required, some exercises can be adapted depending on available equipment and training environment.

Following successful checkout, your download link will appear on the order confirmation page and will also be sent directly to your email address. If you do not receive the email, please check your spam or junk folder before contacting us.

This is a one-time purchase with no shipping costs or recurring subscription fees.

Due to the nature of digital products, training programmes are non-refundable once purchased and delivered.

Please also ensure you have reviewed our website Disclaimer and Returns & Exchanges policy before purchasing.