BASELINE TRAINING PROGRAMS
TRAINING programS for those new to exercise or getting back into their training WHEREVER THEY ARE.
40-50 Minute workouts designed for busy individuals with limited time looking to improve their overall physique, strength and mobility through core everyday life movement patterns.
the comprehensive training program, in your pocket.
The Baseline workouts are built around our core everyday life movement patterns such as squats, lunges, deadlifts, and push/pull movements, using barbells, dumbbells, kettlebells, and bodyweight exercises.
Your everyday athletes like me and you don't want to become bodybuilders. We want to move better, feel better, and look great while sustaining results long-term.
These workouts have been developed using the BOSHFIT-METHOD, a scientifically researched approach to mobility, functional strength training and aerobic capacity that has enabled us to develop workouts that maximize the “Best Bang for your Buck” effect on the body within the minimum amount of time - ideal for those with busy lives who wants results.
With BASELINE you CAN Train at your own pace and convenience
£29
Monthly
WHAT’S INCLUDED:
Beginner & Intermediate Workouts
Baseline Gym Training Program (Equipment needed)
Bonus: Dumbbell Only Program.(Dumbbell or Kettlebell needed)
Bonus: Body Weight Only Program (No Equipment Needed)
Bonus: 8-Week HYROX Program
App-Based Training Programs
40-50 Minute Workouts
3-4 Workouts per week
Exercise instructions & Videos
Track workouts & progress
Accountability & Check-ins via Boshfit App
BONUS: Free calorie recommendations & nutrition support inside VIP Coaching Group
100’s Recipes & videos
Cancel anytime
Monthly Subscription
Cancel Anytime
Renews Monthly
THE BASICS…
THE BOSHFIT-METHOD - a smart, tried and tested, scientifically researched, training & coaching approach helping you to move better, look great and sustain results.
TRAIN WHEN IT SUITS - our app-based structured programme allows you to train when you can, with 40-50 minute sessions 3-4 times a week.
TRAIN WITH CONFIDENCE - each workout provides exercise regression or progression videos and detailed instructions, tailored to your ability so you’ll always train correctly.
SEE THE RESULTS - designed for those who want results. You will improve your mobility, strength, core strength and improve your physique whilst improving overall fitness levels.
TRACK YOUR PROGRESS - we monitor your results, give kudos where it’s due, and offer in-app support from our professional, results-driven coaches (should you need some encouragement/motivation!).
BE PART OF A LIKEMINDED COMMUNITY - You are not alone. Find inspiration or support from other like-minded people.
THE DETAILS…
WHO IS THIS PROGRAMme FOR?
For those …
those new to training or getting back into training
looking for a structured training programme but have limited time to commit.
looking to improve their body composition, fitness levels and confidence.
with gym equipment available.
looking for a method of training that can be sustained and continue to reward you with results.
WHAT CAN I EXPECT FROM THE PROGRAMME?
This Baseline programme is designed to improve your mobility, increase functional strength, build muscle and improve your overall aerobic capacity and physique through using the BOSHFIT-METHOD.
The BOSHFIT-METHOD uses movement patterns that mimic everyday activities whilst incorporating multiple muscle groups at the same time. This builds mobility, stability and strength across the body, building your core strength and mental resilience - you will be ready to take on anything in life!
Chasing the aesthetic look initially might be the desirable goal until you discover that being mobile, stronger, fitter and confident in the gym is the pillar to long-term sustainable results and method of training.
HOW ARE THE SESSIONS STRUCTURED?
The workouts are built around our core everyday life movement patterns such as squats, lunges, deadlifts, and push/pull movements, using barbells, dumbbells, kettlebells, and bodyweight exercises.
We have 3 strength-focused days + 1 Aerobic capacity-focused day each week.
Each 40-50-minute workout starts with a 5-7 minute warm-up (mobility and movement prep) followed by a set of baseline strength movements (Squats, Lunges, Deadlifts, Push or Pull movements)
We focus on Couplets (2 exercises paired, or supersets) and Triplet blocks within each workout. You then finish with accessory exercises and/or a conditioning block of 4-10 minutes that complements your session goal.
The programmes will provide exercise video regression or progression options tailored for your ability within the workouts.
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CLAIRE
I have been training with Gerhard for 15 months. I joined the training programme after having my second child because I wanted to improve my strength and mobility to be able to run around with my family with ease. I have always loved being active and training with Gerhard has channelled this to achieve my goals and more. It has meant I have been able to follow and log workouts on the app, get great support from Gerhard for nutrition and training tips as well as support from others in the programme, all at my convenience and fitting it in around a busy family life. I am the most confident in my body's abilities than I have ever been and I feel the strongest I have ever felt. My best goals in the gym are that I can now do 3 chin ups unaided and can deadlift 103kg - super chuffed! Outside of the gym I can keep up with a toddler and an under 5 and still have spare energy! My body fat has decreased by 4% and my overall muscle mass has increased too. I would highly recommend Gerhard for any type of goal. He is completely focused on helping you achieve your goals and is absolutely one of the best at what he does!
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IAN
I’ve been training with Gerhard for around four years. Beforehand, I was a gym member but coasted along without any real sense of purpose or direction, and thus my results were pretty minimal. I decided that getting a coach would be a help and provide what I was missing … The massive wins are the obvious ones to outsiders (I’m leaner, stronger, more confident and can lift more, plus run/push harder and longer at football) but the other wins are the less obvious to others, but even more so to me - less joint/muscle pain (an appreciation and understanding of mobility exercises helps here!), quicker recovery from injury but crucially, not getting injured in the first place! I was forever pulling muscles and rolling my ankle at football; Gerhard assessed and subtly changed the way I walk, run and lift, which has had a huge impact in my life generally.
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SILVIA
The online training program is absolutely great! The workouts are structured, starting off easier and increasing in difficulty and intensity as you get stronger. They change every two weeks, and there are four workouts per week, so no chance of getting bored! Plus I know exactly what to do, when, and for how long. The workouts have videos showing you how to perform the movements, and G can always be contacted to send you more help if you struggle with something in particular. The workouts are also versatile, and I was doing body-weight workouts only during lockdown. I had lost over 2 stone since that free trial course with Gerhard, and have kept it off for over two years now. I still workout weekly with the app, with the workouts that G uploads for that week. I am getting stronger, running faster, and maintaining a healthy weight. I cannot recommend Gerhard’s training and weight management programs highly enough – easy to understand, follow, and to convert into daily habits.
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SARAH
I first started training with G years and years ago. He’s among the best in the business, I’m confident of that.
I’ve been using his online programme now for about 2 years and I love it. Prior to using it I hadn’t really had any plan to follow when training on my own, but now I’m at a point where I can’t imagine not having a programme to follow. It has given me direction, has made me more consistent, and I’ve never seen better results. Not only physically (more muscle mass, less body fat) but in my mind as well.
I also use the app to build my own workouts. G and his programming has given me a lot of knowledge and empowered me to push myself forward to being stronger than ever. If you asked me 10 years ago if I ever thought I’d ever be able to smash a 100kg deadlift I’d have said “hell no…. What’s a deadlift anyway?” but that’s where I’m at now! 100kg and counting. Stronger, healthier, and most importantly, happier.
Whatever journey you are on within yourself and your fitness, you’re on to a winner with G in your corner!
FAQs…
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Welcome to BASELINE, the perfect gym training program for those New To Exercise or Getting Back Into Their Training.
The BASELINE Gym Program is designed for busy individuals with limited time looking to improve their overall physique, strength and mobility that will enable them to live a stronger and better quality life.
For those …
looking for a structured training program where we do the basics well.
looking to improve their body composition, fitness levels and confidence
with gym equipment available.
REMEMBER you also get the Dumbbell Programme so you can train anywhere
looking for a method of training that can be sustained and continue to reward you with results.
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Absolutely! You will start at week 1 and progress through the program. You can start the same day you join the program.
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Baseline is a group program, so if you are looking for individual coaching, I offer that separately. If you are comfortable with the Training app reading the workouts and instructions and ask questions in the Private Facebook group when you need to, then you’ll have everything you need. I will answer your questions inside the training app and or on Facebook so you are never alone.
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The programme slowly progresses you over the 12 weeks with week 12 being the most advanced week. After the 12 weeks you move to a new 12 week training block with new workouts and exercises that will allow for even more progress and results.
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You don’t need a specialist gym. It’s programmed based on your standard gym equipment availability. We use Barbells, Dumbbells, Kettlebells, Cable Pulley options, Resistance Bands, Rower/Bike or any other cardio kit. You will be given alternative options for exercises you are unable to perform in your gym setup.
Remember: You also receive the DUMBBELL ONLY Programme so you can train anywhere.
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It is an App-Based program running over a 12-week cycle. 3-4 Workouts per week. 6 Phases within the 12-week cycle which means you will repeat each week twice and if you miss a workout you can always complete it the following week.
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We have 3 strength-focused days + 1 Aerobic capacity-focused day.
Each 45-minute workout starts with a 5-7 minute warm-up, mobility and movement prep where we prime the body ready for anything. Then we start with our big compound pillar movements, (Squats, Lunges, Deadlifts, Push or Pull movement).
We focus on Bi-Series (2 exercises paired, or supersets) and Tri-Series blocks within each workout. You then finish with accessory exercises and or a conditioning block of 4-10 minutes that compliments your session goal. You will be provided exercise regression or progression options tailored for your ability within the workouts.