Female
BUILD BASE
At a glance
- Weeks
- 16
- Days a week
- 3
- Minutes a session
- 60
- Level
- Beginner
- Where
- Gym or home
An introduction to resistance training focused on building a foundation for muscle growth, using varied rep ranges, compounds, and isolation work.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Beginners to resistance training who want to build a physique foundation.
What makes it different?
Entry-level version of BUILD, foundational focus rather than advanced hypertrophy programming.
Primary Goal
Muscle building (foundational/beginner level).
Description
BUILD BASE is where women new to resistance training start before moving into the full BUILD program. It follows the same principles of compound and isolation work across the lower and upper body, but with the complexity dialled back so the focus can stay on learning the movements and building consistency.
Sessions are structured around full-body training with a lower-body bias built in, giving your glutes and legs meaningful attention from day one. You'll work through varied rep ranges, gradually increase load, and develop the foundation that makes every future training phase more effective.
For women ready to start training with structure and intent, BUILD BASE is the right place to begin.
Difficulty
Best for beginners starting out
- Work at your own pace/progress
- Modify exercise for home or injury friendly options
- Exercise videos for instructions
Schedule
1 training split available
- 3 days: full-body (lower bias)
Training split
16 weeks, in 4 four-week phases
- Full body
- Rest
- Rest
- Full body
- Rest
- Full body
- Rest
An example week. Move the sessions to the days that suit you.
