Male
EXPRESS BASE
At a glance
- Weeks
- 12
- Days a week
- 3
- Minutes a session
- 40
- Level
- Beginner
- Where
- Gym or home
An introductory, time-efficient program for men new to lifting. Full body 3x/week, learning key lifts and consistency while building muscle or losing fat.
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?
Men new to lifting who need time-efficient sessions.
What makes it different?
Introductory version of EXPRESS: full body, 3x/week, focused on learning lifts and consistency.
Primary Goal
Muscle building or fat loss (foundational, time-efficient).
Description
EXPRESS BASE is the starting point for anyone new to lifting who also needs to be in and out of the gym fast. Like EXPRESS, sessions run under 40 minutes and are built around compound movements, but with an emphasis on learning the fundamentals and building strength at a pace that works for beginners.
Training is structured around three full-body sessions per week, giving you enough frequency to develop key movement patterns without excessive volume. You'll build a solid base of strength, establish consistency, and be well-placed to step up into the full EXPRESS program.
For anyone earlier in their training journey who doesn't have time to waste, EXPRESS BASE delivers real results without the overwhelm.
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
Only 1 training split available
- 3 days: full-body
Training split
12 weeks, in 3 four-week phases
- Full body
- Rest
- Full body
- Rest
- Rest
- Full body
- Rest
An example week. Move the sessions to the days that suit you.
