90 DAYSAn honest beginner's guide
The First 90 Days
The First 90 Days is a free 50 page PDF from BASALT: a 12 week program for lifting at home, three days a week, built on five movements: the squat, hinge, press, row and carry. It also covers setting up a space that will not hurt you and buying gear without getting lied to. No card is needed. You get a download link on the next page and join the launch list.
A 12 week program for lifting at home, the five movements it is built on, how to set up a space that will not hurt you, and how to buy iron without getting lied to. 50 pages. Written for the person who wants one bar and two dumbbells, not a garage renovation.
You get a download link on the next page, and you join the launch list. Unsubscribe any time.
What is inside
| 1 | Why 90 days: why that window, what changes by week 4, 8, and 12, and why people quit |
|---|---|
| 2 | Set up a space that will not hurt you: flooring, clearance, collars, ratings, training alone |
| 3 | The five movements that matter: squat, hinge, press, row, carry, with cues and regressions |
| 4 | The 12 week program: three days a week, exact sets and progression, a written-out week one |
| 5 | Plate math without a calculator, and with one |
| 6 | Buying gear without getting lied to: sleeve standards, bar length, tolerance, ratings, the quarter test |
| 7 | Tracking, and the questions everyone asks |
Why it is free
Because the advice is the same whether you buy from us or not, and because a reader who trusts the guide will read the Ledger the same way. Share it whole and unmodified with anyone. Do not sell it.