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BuiltFromZero is a fitness app offering 1-to-1 coaching and preset workout programs.

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Built From Zero.

Foundation Base Strength & Conditioning is a progressive program designed for beginners starting their fitness journey, as well as athletes looking to reset and rebuild. By focusing on fundamental movements, strength, and conditioning, it creates a solid base that supports long-term progress and performance.

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FOUNDATION Base Strength & Conditioning

Develop proper movement patterns and foundational strength. This phase focuses on mastering technique, improving mobility and stability, and building general work capacity through full-body training. The goal is to establish a strong, balanced base for heavier and more advanced training to come.

Weeks 1-4: Foundation & Movement Quality

Intensity increases as you move to an upper/lower split, emphasizing progressive overload to drive measurable strength gains. Volume and load are carefully balanced to build muscle, improve force output, and enhance overall training efficiency.

Weeks 5-8: Strength Development Phase

The final block transitions from pure strength into athletic performance. Expect lower rep ranges, higher intensities, and explosive work such as plyometrics or speed-based lifts. The focus is on applying strength to movement - building power, speed, and functional performance.

Weeks 9-12: Power & Performance Peak

This SHRED programme is a 12-week beginner to intermediate level training plan built to strip fat, build lean muscle, and push your performance to the next level. You’ll train 5 days per week with a blend of strength, conditioning, and athletic workouts designed to maximize results.

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SHRED Muscle Retention & Conditioning

Focus on learning proper movement patterns, building work capacity, and establishing a baseline level of conditioning. This phase uses moderate-intensity resistance and cardio circuits to prepare the body for more advanced training.

Weeks 1-4: Conditioning & Foundations

Increase training intensity with slightly heavier resistance, supersets, and short conditioning intervals. The goal is to burn fat, maintain muscle, and improve overall strength and stamina.

Weeks 5-8: Fat Loss & Strength Development

Maximize calorie burn and muscular definition through structured circuits, progressive resistance, and higher-intensity conditioning. This phase emphasizes full-body conditioning while reinforcing proper technique and recovery.

Weeks 9-12: Shred & Definition

The SHRED programme is a 12-week elite-level training plan built to strip fat, build lean muscle, and push your performance to the next level. You’ll train 5 days per week with a blend of strength, conditioning, and athletic workouts designed to maximize results.

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SHRED Advanced Conditioning & Muscle Retention

Build metabolic conditioning and a solid training base with high-volume resistance work, controlled circuits, and full-body conditioning. Focus is on improving work capacity, movement efficiency, and preparing the body for more intense shredding phases.

Weeks 1-4: Conditioning & Foundation

Increase intensity with heavier lifts, shorter rest periods, and advanced circuit or superset training. This phase drives fat loss while maintaining strength and muscle, combining hypertrophy and metabolic conditioning.

Weeks 5-8: Intensified Fat Loss & Strength

The final phase maximizes calorie burn, muscular definition, and overall conditioning with high-intensity circuits, advanced drop sets, and sport-specific conditioning. Volume and intensity are fine-tuned to push performance while preserving lean mass.

Weeks 9-12: Peak Shred & Definition

A structured 12-week plan designed to build running efficiency, endurance, and consistency. Perfect for new or returning runners, this program develops aerobic capacity, proper mechanics, and confidence on the road or track.

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STRIDE Runners Foundation

Establish a strong aerobic base and proper running form. Focus on easy-paced runs, mobility, and technique drills to build endurance and reduce injury risk while developing consistency.

Weeks 1-4: Running Fundamentals

Increase total running volume and introduce moderate-intensity efforts such as tempo runs and hill work. This phase improves aerobic power, leg strength, and running economy.

Weeks 5-8: Endurance & Strength

Refine pace control and efficiency with structured intervals and longer steady efforts. Training intensity peaks here to boost stamina and confidence, preparing you for faster, stronger running beyond the program.

Weeks 9-12: Performance & Efficiency

A 12-week advanced hybrid program designed for athletes who have completed SHRED Advanced and want to take their performance to the next level. This block combines strength, power, and endurance with high-intensity conditioning, integrating muscle retention from SHRED while pushing peak athletic performance.

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LEGACY Peak Hybrid Performance

Transition from fat-loss and conditioning work into structured performance training. Focus on maintaining muscle mass while building aerobic capacity, strength, and work capacity to prepare for higher-intensity hybrid training.

Weeks 1-4: Foundation & Conditioning

Increase intensity with heavier lifts, explosive movements, and metabolic conditioning. Develop maximal force, speed-strength, and endurance simultaneously to bridge strength and athletic performance.

Weeks 5-8: Strength & Performance Build

Combine all previous gains into peak performance. High-intensity circuits, plyometrics, sport-specific conditioning, and advanced compound lifts maximize strength, power, endurance, and efficiency while preserving muscle.

Weeks 9-12: Peak Performance & Integration

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BUILD Muscle Hypertrophy & Strength

Focus on building a strong muscle base with higher-volume training and moderate loads. Emphasis is on perfecting technique, controlling tempo, and stimulating all major muscle groups to set a solid foundation for growth.

Weeks 1-4: Hypertrophy Foundation

Increase intensity and progressively overload your lifts to build both size and strength. Training balances heavy compound movements with accessory work to maximize muscle recruitment and growth potential.

Weeks 5-8: Strength & Mass Progression

The final phase targets maximal muscle stimulation with moderate-to-high intensity, lower rest periods, and volume designed to increase muscular density and fullness. This block brings all prior gains together for maximum physique impact.

Weeks 9-12: Peak Hypertrophy & Density

Designed to benchmark your progress after completing a Strength Pathway. Test your strength, endurance, and conditioning, track improvements, and identify areas for growth. Retest every 6–12 months, then continue your training journey with BUILD (muscle), FORGE (strength), or EDGE (athleticism).

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GAUGE Benchmarking & Testing Block

Establish baseline performance and refine movement patterns. Focus on preparation, controlled training, and rehearsal of key lifts and conditioning drills.

Weeks 1-4: Foundation & Prep

ncrease intensity and volume to drive measurable improvements. This phase targets strength, endurance, and overall fitness based on your initial benchmarks.

Weeks 5-8: Performance Progression

Finalize the program with comprehensive retesting and assessment. Track progress, quantify gains, and identify strengths and areas for improvement to inform your next training pathway.

Weeks 9-12: Peak Testing & Assessment

A structured 12-week program designed to build a strong aerobic foundation while developing top-end speed and efficiency. The block progresses from steady aerobic conditioning to higher-intensity speed and interval work, improving endurance, recovery, and overall athletic performance. Perfect for athletes looking to enhance engine capacity, sprint mechanics, and sustained speed.

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RUSH Aerobic Base & Speed Development

For weeks 1-4, the focus is on building your aerobic base with steady-state runs, tempo efforts, and technique drills. The goal is to improve endurance, running economy, and recovery capacity before increasing intensity.

Weeks 1-4: Aerobic Foundation

For weeks 5-8, the focus is on training intensity increases with threshold runs, fartlek sessions, and controlled intervals. You’ll develop aerobic power and efficiency, bridging the gap between endurance and speed.

Weeks 5-8: Aerobic Build + Speed Development

The final phase targets speed development with shorter, faster intervals, acceleration drills, and race-pace efforts. Volume tapers to allow full recovery and peak performance by the end of the block.

Weeks 9-12: Endurance Performance

A progressive 12 week program designed to build muscle and peak maximal strength. The first phase focuses on high-volume hypertrophy to increase size and work capacity, followed by heavier strength-focused training, and finishes with low-rep, high-intensity sessions to maximize your lifts. Centered around Squat, Bench, Deadlift, and Press variations, this block is built for lifters who want to push strength and size to the next level.

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FORGE Max Strength & Volume

For weeks 1-4, the focus is on building muscle and work capacity through higher-volume training. You’ll perform controlled, moderate-weight lifts with an emphasis on proper form, tempo, and full-range movement, setting a solid base for the heavier strength phases ahead.

Weeks 1-4: Volume Accumulation

For weeks 5-8, training intensity increases as volume tapers down. The focus shifts to heavier compound lifts, improving neural efficiency and driving pure strength gains while maintaining muscle built in the first phase.

Weeks 5-8: Intensity Build

From weeks 9-12, the focus is on on low-rep, high-intensity lifting to maximize your 1RM performance. Volume is reduced to prioritize heavy compound lifts, ensuring you reach peak strength while maintaining the muscle developed in earlier phases.

Weeks 9-12: Peak Strength

This programme is designed to build the key qualities that drive athletic success: strength, speed, explosiveness, and resilience. Through structured training sessions, you’ll focus on improving movement efficiency, developing power output, and enhancing overall performance capacity. The goal is simple: to help you move stronger, faster, and more effectively, whether in sport or in training.

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EDGE Athletic Power & Performance

Establish an elite athletic base with advanced strength and stability work, dynamic mobility drills, and foundational power exercises. This phase primes the body for heavy, high-velocity training while reducing injury risk.

Weeks 1-4: Advanced Power Foundation

Focus on high-intensity compound lifts and explosive movements. Progressive overload and advanced speed-strength techniques improve maximal force output, reactive power, and athletic efficiency.

Weeks 5-8: Strength & Explosive Development

The final phase pushes intensity to the max with low-rep heavy lifts, advanced plyometrics, sprint training, and sport-specific explosive work. Volume tapers strategically to ensure peak power, speed, and overall performance at program completion.

Weeks 9-12: Peak Power & Performance

RUSH built your aerobic base and introduced speed exposure, ENGINE develops your ability to sustain pace, increase volume, and maintain efficiency under longer durations.
This block focuses on consistent mileage progression, controlled intensity, and improving your aerobic economy.

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ENGINE Endurance Development

Increase total weekly running volume at low intensity. The focus is smooth pacing, relaxed form, and establishing reliable aerobic endurance. Runs feel controlled, even, and repeatable.

Weeks 1-4: Aerobic Base Extension

SomeIntroduce tempo efforts and steady-state intervals to develop your ability to hold pace without accumulating fatigue. This phase strengthens the aerobic engine — you’ll learn to stay efficient at a moderate, sustainable effort.description...

Weeks 5-8: Aerobic Strength & Tempo Development

Longer sustained efforts, controlled pace work, and structured endurance sessions refine your ability to maintain your goal pace. You’ll finish this block with stronger aerobic output and a more stable running rhythm.cription...

Weeks 9-12: Pace Efficiency & Endurance Performance

A structured race-specific program designed to sharpen pace control, build race-ready endurance, and dial in strategy. This phase prepares you physically and mentally for peak performance on race day.

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SURGE Race Day Prep & Rehearsal

Build sustained aerobic endurance at target race effort. Runs focus on steady pacing, longer aerobic efforts, and early strategy awareness while maintaining controlled intensity.

Weeks 1-4: Race-Specific Endurance

Increase race specificity with threshold sessions, pace-focused intervals, and terrain or course-style training. This phase improves speed endurance, efficiency, and pacing discipline.

Weeks 5-8: Pace, Threshold & Strategy

Volume tapers strategically while key sessions simulate race conditions. Final preparations include pacing practice, gear tests, fueling strategy, and mental focus work - ensuring you arrive at race day fully primed.

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