Phase 1
Basics of Functional Strength — Phase 1
BFS Phase 1 is built around GPP — General Physical Preparedness. The goal: condition the joints, build lean muscle, decrease overall pain, and give you a real first step in the right direction.
Who this is for
Anyone who has been away from training for a while, anyone carrying nagging aches that have made the gym feel intimidating, and anyone who wants to build a real, durable foundation before chasing heavier numbers. If you want strength, stamina, endurance, mobility, and overall conditioning without skipping the fundamentals, Phase 1 is where you start.
Structure & cadence
- Focus: General Physical Preparedness (GPP)
- Joint conditioning before heavy loading
- Pillar movement patterns: squat, hinge, push, pull, carry
- Lean-muscle building with controlled tempo work
- Mobility and pain-reduction work built into every session
- Video-led, follow-along format with regressions for every movement
What you can expect
- Joints that feel conditioned, not beat up
- Noticeable lean-muscle gain in the first few weeks
- A measurable drop in everyday aches and stiffness
- Confidence in the core lifts — squat, hinge, push, pull
- A foundation that makes Phase 2 feel like a natural next step
Price
$49.99 · one-time, lifetime access
Phase 2
Basics of Functional Strength — Phase 2
BFS Phase 2 takes the pillar movements you learned in Phase 1 and turns up the dial. More dynamic movement, compound lifts, and increased work capacity that will test your conditioning. Have fun.
Who this is for
Graduates of BFS Phase 1, and anyone who already moves well and is ready for compound lifts, faster-paced sessions, and a real bump in work capacity. If Phase 1 felt comfortable and you are ready to be challenged, Phase 2 is the next step.
Structure & cadence
- Builds directly on the pillar movements from Phase 1
- Dynamic, athletic movement patterns added in
- Compound lifts — multi-joint, multi-muscle loading
- Progressive work-capacity blocks that test your conditioning
- Tempo and density training to push the engine
- Video-led, follow-along format with scalable loading
What you can expect
- Stronger, more confident compound lifts
- Bigger work capacity — recover faster between sets
- Improved athleticism and movement quality
- Lean mass gains beyond what Phase 1 delivered
- A trained-up engine ready for the volume of Phase 3
Price
$79.99 · one-time, lifetime access
Phase 3
Basics of Functional Strength — Phase 3
BFS Phase 3 will push you to your limits. The volume alone is enough to make you want to quit — but you won't. Because you want to be the best you you can be, and because Phase 1 and 2 set you up to win here.
Who this is for
Graduates of Phase 2, and committed intermediate-to-advanced trainees who are ready for high-volume work, real intensity, and a program that demands you show up. If you've built the foundation, Phase 3 is where you find out what you're capable of.
Structure & cadence
- High-volume programming — the biggest jump in the series
- Strength, power, and conditioning combined across the week
- Pulls from the pillar lifts and compound lifts of Phases 1 and 2
- Built-in deload and recovery work to keep you in the game
- Self-assessment checkpoints to track real progress
- Video-led, follow-along format with full progressions
What you can expect
- Strength and conditioning at a level you haven't hit before
- Visible body-composition change with consistent nutrition
- Resilient joints under heavier, faster loading
- Mental toughness — proof you can finish hard work
- A blueprint you can re-run twice a year for life
Price
$99.99 · one-time, lifetime access
