A Built Like Her Foundations Program from Body Nova Fitness Coaching
Basic to Baddie
Learn to lift. Build the shape.
A 30-week, step-by-step training program for beginner women who want a defined upper body and strong, well-developed lower body, with every exercise shown on video.
- Light first
- Heavy when it counts
- Learn to lift
- Build the shape
Who it’s for
This is for you if you:
- Are new to lifting, or have tried before without a plan
- Want a defined upper body and a strong, shapely lower body with real glute and leg work
- Want to know what to do at the gym, with a video for every exercise
- Want a plan that gets heavier only when you’re ready for it
Who it’s not for
This is not for you if you:
- Are an experienced lifter. Look at Muscle Baddie Blueprint or Pause & Conquer: Contour instead
- Are pregnant or nursing, have a history of disordered eating, or have a medical condition and have not been cleared by your doctor
The approach
Light first. Heavy when it counts.
Most beginners are told to pick up heavy weights on day one. Basic to Baddie starts the other way.
Phases 1–2: control and tempo
The first phases use higher reps and lighter weights, so you learn control, tempo and how it feels when the right muscle is working.
Phases 4–5: heavier and building
As you get stronger, the reps come down and the weights go up, and that is where you build muscle on purpose.
The goal is to stimulate your muscles, not to wear yourself out.
What’s inside
The 5 phases
Each phase unlocks 6 weeks after you start, so you always know what’s next and never jump ahead.
| Phase | Weeks | Reps | What it’s for |
|---|---|---|---|
| Phase 1 | 1–6 | 15–20 | Learn the movements, control and tempo, and the feel of each muscle |
| Phase 2 | 7–12 | 12–15 | Build control with timed sets added |
| Phase 3 | 13–18 | 12–15 | More sets and longer timed sets as you get stronger |
| Phase 4 | 19–24 | 10–12 | Heavier work to build muscle |
| Phase 5 | 25–30 | Heaviest (main lifts about 6–10) | Your strongest phase; leads into your next program |
What you get
Everything you need to train with confidence
- 4 training days a week, plus an optional glute-and-abs day
- A demo video for every exercise, with tempo, rest and notes for each one
- Two nutrition tracks, matched to your starting point
- A starter Aesthetic Tracker to log your measurements and progress
- A short video at each phase unlock explaining what changes
- A flow chart showing exactly where to go when you finish
Pick your track
Your starting point sets your nutrition
You choose your track in the Start Here lesson, and you can use the calculators in your member area to set your numbers.
| Track A | Track B | |
|---|---|---|
| Who it’s for | Higher body fat | Already lean, or lean with little muscle (skinny-fat) |
| Phases 1–3 | Fat loss: modest deficit, protein first | Maintenance calories, protein first |
| Phase 4 | A break from fat loss: maintenance to a small surplus while the lifting gets heavier | A small surplus to build |
| Phase 5 | Build (with a check-in at week 24) | Build |
How it works
Five steps, start to graduation
- Start HereWatch the short intro, read and accept the medical disclaimer, and pick your track.
- TrainFollow your phase. Every exercise has a video; use the tempo and rest listed.
- TrackLog your measurements and, from Phase 4, your lifts.
- UnlockA new phase opens every 6 weeks, with a short video on what’s changing.
- GraduateFinish Phase 5 and see your next steps.
Where you go next
Graduate into your next program
When you finish, you’ll see where to go based on your track.
Track A
- The Blueprint
- TransformHer
- Muscle Baddie Blueprint
- Subscriptions: Undulate and Pause & Conquer: Contour
Track B
- TransformHer
- Undulate
- Pause & Conquer: Contour
- Fierce and Fit, then Curve Appeal
Readiness note: Pause & Conquer is built for lifters with solid training experience — finish your phases first.
Transformations & Testimonials
Clients who came backto say thank you.
Real clients, real starting points. Tap a card to see every photo and the full story.
-
Fat loss
Lucy
228 lbs to 121 lbs in about a year. 107 lbs lost.
Results vary. Worked one-on-one with Chris for about a year.
-
Fat loss · Competition
Angelica
54 lbs lost, then she chose to compete in bikini and transformation categories.
Results vary. Three years of coaching with Chris.
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Life goals
V. Godoy
Back in her dress for her son’s wedding.
“At my son’s wedding. Thank you Chris Howard for getting me back in my gorgeous dress! I couldn’t have done it without you!”
Results vary.
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Fat loss · Testimonials
T.
About 40 lbs lost in roughly six months.
“Chris Howard all day everyday! You forever changed my life! I appreciate you!”
Results vary.
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Testimonials
R. Stiles
My ‘gut’ is GONE!
“Thank you Chris! I have seen so much improvement since I began your regimen. My ‘gut’ is GONE! And I no longer crave sodas to the point that I don’t drink them anymore. I have recommended you to several people. Everyone who needs to lose weight and get fit should contact him. He can do it long distance.”
Results vary.
Meet your coach
Chris Howard, founder of Body Nova Fitness Coaching
I’m Chris Howard, founder of Body Nova Fitness Coaching. I have more than 30 years of experience as a personal trainer, a master’s degree in exercise science, a bachelor’s degree in kinesiology, and I’m a Certified Strength and Conditioning Specialist (CSCS).
Pricing
Choose your plan
Monthly
$29
per month · month to month
6-week phase
$39
per phase · buy one phase at a time
Full 30 weeks
$149
once · all five phases, unlocking every 6 weeks
Basic to Baddie
Start Basic to Baddie
Leave your email and we’ll send your Start Here link.
Questions
FAQ
Do I need a gym?
The program uses gym equipment such as machines, cables, barbells and dumbbells.
How many days a week?
Four training days, plus an optional fifth day for glutes and abs.
I’m already fairly lean. Is this for me?
Yes. Pick Track B, which keeps your calories at maintenance and then builds.
I’m an experienced lifter. Is this for me?
Probably not. Look at Muscle Baddie Blueprint or Pause & Conquer: Contour.
Is this medical advice?
No. See the disclaimer below.
Will I get results?
Results vary from person to person and depend on consistency, nutrition, sleep and starting point.
Medical disclaimer
This program is for educational purposes only and is not medical advice, diagnosis, or treatment. It does not replace the advice of your physician.
Consult your doctor before starting any exercise or nutrition program, especially if you are pregnant or nursing, have a history of disordered eating, or have a medical condition.
If you are under the care of a physician, follow their instructions over anything in this program.
Stop and seek medical help if you feel pain, dizziness, or unwell. You take part at your own risk.
Basic to Baddie
Light first. Heavy when it counts. Learn to lift and build the shape — one phase at a time.