Base Camp

Simple equals strong – but boring workouts suck. Build your base with minimal equipment and time, and still enjoy the hell out of your workouts with proven, done-for-you programming.

Everyone wants to look good and move well, get big in all the right places, and take a few flexing shirtless selfies. But fitness is a lifestyle, not a one time deal – and without a plan to keep your workouts fresh and full of flavor, your gym routine is going to collect more dust in the garage than a free treadmill on Craigslist.

If you like the fun of functional fitness, the constantly changing menu of workouts is great – up to a point. The point when you get stuck trying to get those last few inches on your pull-up. Or dread the days you go overhead because you’re sick of being the only one with shoulders that shouldn’t. Maybe the regionals, sanctionals, invitationals, whatever were never in your plans, and you just wanna grab something heavy, sweat out your stress, and go back to your life without making fitness your full-time job.

Even if you love the high intensity train, there are times when you need to take a step towards strength to go forward. Slowing down to fix your positions and finally make time for unilateral work and structural balance will help you train for the long haul, without injuries from overuse and that feeling of dreading the gym.

For years I’ve struggled with staying committed to programs and having no direction with my training. This program has helped me love training again. I am much more focused and dedicated. I look forward to every workout. I no longer wander aimlessly around my gym.

Unfortunately, the idea of strength training can call up feelings of confusion, dread, or both. And no wonder, when popular strength programs have names like “Boring But Big.” Designing a strength program that’s effective and also varied enough to be interesting is harder than it sounds. So how about a way to put on muscle that won’t require endless podcasts to distract you from how much you’d rather be home eating popcorn?

Home At Last

Speaking of home, not everyone has a key to a facility with all the fun toys. Life has gotten more hectic than ever, and sometimes you’ve got to get your workout in when you can – maybe with the standard hotel gym rack of dumbbells, or a few kettlebells you stash behind your couch. Kid home sick? Guess what, so are you – but that doesn’t have to mean your workout is toast.

Strength training should be accessible, using minimal equipment – and it doesn’t have to take a lot of time. You might want a program to build up your strength that you can do alongside an existing routine like classes or playing other sports. You might want to improve your base foundation of strength without too many changes to what already works for you.

Sometimes, you just need a change and a hit of of the reset button. So take a break from the high-intensity hamster wheel with a few weeks of anything-but-boring strength training that will leave you feeling stronger than ever.

This program has reinvigorated my love for movement and training. The subtle variations of familiar exercises have made training fun again.

The Functional Bodybuilding Foundation

Functional Bodybuilding is a proven method of training that will pop those muscles and guide you to move better, so you can get more from your training. Balance your body’s asymmetries and fix those sticking points with a variety of fun progressions that build from week to week, changing just enough to keep you coming back.

Functional Bodybuilding was founded by Marcus Filly, a 6x Games athlete and fitness coach with decades of experience training and coaching others, including competitive and professional athletes. Athletes all around the world have trained using these methods in their individual programs as well as our online group training, and surprised themselves with more gains and less pain.

Love this training. I am really noticing the awareness of my movement more and more. I am excited to see this develop even more. The strength benefit from one week to the next is awesome.

Every hour-long workout (3x/week) includes a warmup that will get your brain and body fired up to train while you explore your body’s range of motion. No boring jogs on the treadmill or ho-hum reps needed! You’ll get right to work throughout the warmup on stabilizing your body in different positions while you raise your core temperature and wake up for the work ahead.

Strength training will be pieced out to tackle a full range of movement patterns – think bend, push, pull, squat, etc. instead of leg day or chest day. The workouts are structured to keep your session spicy while avoiding overtaxing any one part of your body. This will leave you feeling built, not burnt – and ready to get on with your day or come back for more.

Back squats 32×1 @275 lbs. Never felt that confident in squats, honour the tempo Marcus Filly and thank you for the great program!!

Three Tracks Included

Base Camp has three tracks depending on the equipment you have available – and you get access to them all. Original Flavor uses standard equipment you’d find at most gyms, including barbell and plates, dumbbells and kettlebells, box or bench, pull up bar, dip bar or rings, and a couple bands. You’ll also get access to no-barbell versions using either dumbbells or kettlebells. So if you get stuck at a hotel gym or need to work out at a different place, you can seamlessly continue the program and the movements will be modified for you.

All workouts include warmup, specific instructions, and demo videos filmed for every workout, and you’ll get access to the program indefinitely to come back to whenever you need it.

The shoulders are starting to feel bulletproof. All the eccentric work has done wonders. Starting to feel way more confident in any overhead work, which was a huge weakness for me. Marcus Filly is an evil genius!

Try it At No Risk

We stand by our programs with a 30-day money back guarantee, which means you can try half the 8-week program and have plenty of time to let the Functional Bodybuilding magic do its thing. Get instant access to all three tracks and take it for a ride, worry free – and experience results like these:

The pump today was unnnreal.
I’m enjoying every workout. It is challenging me to do things that I have never done before. I love how I feel both physically and mentally.
The tempo work and more pressing made immediate changes in strength during CF workouts.

Registration is now open – let’s do this!


What Equipment Will I Need?

For Base Camp you’ll need barbell and plates (and a rack), bench and/or box, selection of dumbbells and kettlebells, pull up bar, dip station and/or rings, and some bands such as a light jump stretch band and a couple mini bands for banded walks. There is also a bit of GHD work but substitute movements are provided.

The dumbbell version uses dumbbells as the only loading implement, so you’d need all of the above minus the barbell, plates, rack, and kettlebells. Same for the kettlebell-only version. All three versions of the program are included with your purchase, so if you normally have access to a barbell but are traveling or find yourself with limited equipment, you can easily do the dumbbell or kettlebell version of that day’s workout.

Is There Conditioning?

Base Camp is primarily a foundational strength program, so the conditioning will look different than typical aerobic work. You’ll find pieces such as 10 minute continuous grinders where you are lifting and moving the entire time, but with a movement quality focus. The goals are simplicity, quality, and strength! You can mix Base Camp with other conditioning work if your body feels good, or join Awaken Training Series or Individual Design for a more comprehensive strength and conditioning program.

What's the Difference Between Your Programs?

Base Camp is structured as a progressive program similar to Awaken Training Series, but there are a few key differences. Keep in mind that Awaken Training Series is a live program that is run quarterly, so Base Camp is a great way to start training right away while you wait for a new cycle to start. We also have fully customized training available in our Individual Design program if you prefer to work one on one with a coach.

  • Base Camp

    • 3x/week, 1 hr. workouts
    • strength focus, basic equipment
    • 8 weeks, access any time
    • no athlete support

  • Awaken Training Series

    • 5x/week, 1.5-2 hr. workouts
    • strength and conditioning, varied equipment
    • 12 week live program, 4 progressive cycles
    • athlete support, TrueCoach account for workout history included during live program
    • rest day assignments, nutrition add-on available

Can I Do Base Camp With the OPEN?

Absolutely! Base Camp is the perfect way to recover between Open workouts, or can stand on its own as an alternative. If you’re mixing it with the Open, you can do Base Camp workouts on Tuesday, Wednesday, and Saturday to help you recover from high intensity on Friday night or Monday re-dos.

More Questions?

We’re happy to help. Email [email protected]