What is
THE INTRO PROGRAM?
This program is called Intro to Strength Training for the simplest reason: it’s the beginning. It comes before The Starter Pack, the first rung on the ladder for anyone who’s new to lifting or doesn’t have much experience with weights.
A big part of my in-person business is brand-new clients, but I think beginners get shafted online. Social media fitness is all about novelty and making things look hard to get clicks, so beginners scroll and think “I can’t do that move, I can’t do that one either.” I’m a little guilty of that myself, because I share videos of clients I’ve trained for 10+ years. What you don’t see in those clips is where they started, which was with the basics.
That’s where this program starts. No shame, no keeping up with anyone, no learning a brand-new workout every week. Just the foundation, taught properly.
What’s in
the program?
This is a 12-week program built on simple, foundational strength workouts, a full mobility and warm-up routine to prep your body, and in-depth video coaching for every movement.
Unlike my other programs, there are no separate men’s and women’s versions here. The fundamentals are the fundamentals. Everyone starts in the same place.
Complete Mobility & Warm-Up Routine
Foundational Strength Workouts (2–3 days per week)
A Detailed Video Breakdown for Every Exercise
State-of-the-Art App to Track Your Progress
Each workout takes about 45 minutes to an hour. I unequivocally believe that properly designed full-body strength training is the most effective and efficient way to get strong, lean, and confident, and it’s the best possible place for a beginner to begin.
Complete Mobility Routine
Three Strength Workouts Per Week
State of the Art App to Track Progress
WHY THIS PROGRAM IS DIFFERENT: 12 WEEKS, NOT 6
All of my other programs run 6 weeks. This one is 12 weeks, on purpose, because beginners learn differently, and repetition is what builds mastery.
Phase 1, Weeks 1–6 (2 days a week).
Two simple workouts (A and B) made up of basic, foundational moves, repeated each week. You’re not learning something new every session. You’re doing the same handful of movements over and over until they click. It takes a few exposures to get good at anything, and that repetition is the whole point.
Phase 2, Weeks 7–12 (3 days a week).
Three workouts with slightly progressed movements. Still very manageable, just the natural next step once the basics feel comfortable.
And here’s the flexibility: if you’re not ready to jump to three days a week, you don’t have to. Stay at two days a week through Phase 2 and the program simply stretches to 15 weeks. Same plan, same results, just at the pace that’s right for you.
That’s something none of my other programs offer, and it’s exactly how I’d coach a beginner in person: master it first, then progress.
HI, I’M BEN BRUNO
I’m Ben Bruno, and if you’re reading this, you’ve probably completed my previous programs, which means you’re ready for for The Intro to Strength Training. But in case you’ve just stumbled upon this page, let me introduce myself: I’m not a trainer who sits behind a computer creating workouts from a distance. I’m in the gym, working with real people day in and day out.
When I launched Starter Pack, it was my first-ever program. I had no idea if it would be successful. Fast forward to now, and over 30,000 people have gone through my programs, with incredible results. A lot has changed since then, but my mission remains the same: helping you get stronger, fitter, and healthier.
I train an incredible range of clients—my oldest is 78, and my youngest is 14. I work with celebrities, professional athletes, other coaches, and everyday people just trying to be their best. Over the years, I’ve learned how to tailor programs for all kinds of goals.
The thing I’m most proud about as a trainer is that I’ve had most of my clients stay with me for over seven years, because the only way to keep clients that long is to get results without getting hurt.
I’m also proud to be the only trainer who’s an advisor for both Men’s Health and Women’s Health.
“I’ve been training with Ben for over 7 years now and whether it’s getting ready for tour, a movie, or even golf, he always knows how to get me right!”
Justin Timberlake
“My favorite thing about Ben is his practical attitude forwards fitness. He doesn’t make workouts so hard that I can’t walk the next day or have enough energy to make it through the day. But, they’re extremely effective and have amazing results. I think that’s the key to keeping up a consistent workout routine.”
Kate Upton
“I’ve always enjoyed working out with Ben! Whether you are looking to get back into shape, rehab an injury, or train for high performance – he can help you reach your goals, just like he did for me!”
Caroline Wozniacki
“I’ve been weight training for over 30 years, and in one single training session with Ben, I learned more practical tools than in previous two decades. I’m not aware of any other training program or trainer with such potency of technique and science-based tools.”
Dr. Andrew Huberman
“Training with Ben is the most fun you’ll have while getting your ass kicked. He’s super knowledgeable and knows how to make efficient adjustments to get the best out of me, while keeping the environment light.”
Giancarlo Stanton
“Not only is Ben one of the best trainers I’ve ever worked with, he’s also one of the best people I’ve ever known. He’s very encouraging with a wonderful sense of humor. My workouts are so much fun! I always leave feeling refreshed, proud of myself and slightly sore.”
Jaimie Alexander
Program
Background
WHAT’S SO SPECIAL
ABOUT THE PROGRAM?
For years, my online programs started with The Starter Pack and built from there: Starter Pack, The Sequel, The Trilogy, The Grand Slam, The 5th Gear. Tens of thousands of people have gone through them.
But I kept hearing from people who felt like even the Starter Pack assumed too much. Folks who’d genuinely never picked up a dumbbell and wanted something before the beginning. So I built it.
This is the program I wish I could hand every brand-new client on day one. It’s drawn from 15+ years of teaching people the basics in person, and it does the one thing online fitness almost never does: it slows down and lets you actually learn.
HERE ARE SOME OF THE REVIEWS ALUMNI from previous programs SHARED
I’LL MAKE SURE YOU UNDERSTAND THE MOVEMENT AND PERFORM IT WELL
I’m admittedly anal about good form, and that matters more for a beginner than anyone. In most online programs the exercise demos are a few seconds long with little explanation. I didn’t want to do that, because when I show a new client a movement in person, they almost never nail it the first time just from watching.
So for every single exercise in this program, I take the time to break it all the way down, exactly like I would in the gym:
Why “THE
SIX PACK”?
WHY “INTRO TO STRENGTH TRAINING”?
Because that’s exactly what it is: the on-ramp.
Beginners don’t need novelty. They don’t need moves that look hard for the camera. They need the fundamentals, taught well and repeated enough times to actually stick. This program gives you that, and only that.
It’s the launching point for everything that comes after. Finish this, and you’ll walk into The Starter Pack, and the rest of the series, already knowing what you’re doing.
Who is this program for?
In short: anyone at the very beginning. I call it the ‘Prequel’ to my other programs.
If you’ve never lifted weights, this is made for you. If you used to train but have been away for years and want to rebuild from a safe foundation, this is for you too. There doesn’t need to be any shame around being a beginner. We all have to start somewhere, and this is the right somewhere.
The movements are simple by design, the progression is gradual, and the coaching assumes nothing. You set the pace; I’ll handle the plan.
HERE’S WHAT SOME OF MY CLIENTS HAVE TO SAY:
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I was always worried about getting too big and weight training, and the opposite happened. I am leaner and tighter than I was in my twenties.
Chelsea Handler
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Training with Ben is the most fun you’ll have while getting your ass kicked. He’s super knowledgeable and knows how to make efficient adjustments to get the best out of me, while keeping the environment light.
Giancarlo Stanton
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I had the privilege to work with Ben for four summers. I’m lucky to have had the chance to train with him, and now that we live in different cities, I’m more lucky to be able to call him a good friend.
Jack Eichel
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When I met Ben, I was blown away with his knowledge about the human body and how each workout ties back to how I move on the court, all while being a great motivator and life coach. Less is more, you just need a great trainer who cares about his clients and knows the right stuff to do and a small garage and you’re good to go, that’s Ben.
Kelly Oubre Jr.
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Ben Bruno is the best in the business. I’ve watched him transform NBA players during their off-seasons for years & he’s personally helped me get back in the best shape I’ve been in since I finished playing college basketball almost a decade ago!
Drew Hanlen
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If you didn’t already know that Ben Bruno is one of the best trainers in the world, I’m living proof. He’s made me strong, and kept me slim and healthy for many years now. His workouts are safe yet challenging, and even fun to do. I couldn’t recommend him and this program more.
Phil Rosenthal
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My favorite thing about Ben is his practical attitude forwards fitness. He doesn’t make workouts so hard that I can’t walk the next day or have enough energy to make it through the day. But, they’re extremely effective and have amazing results. I think that’s the key to keeping up a consistent workout routine.
Kate Upton
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WHAT YOU GET
With The Program?
How To
Get Started
There’s just one version. The fundamentals are the same for everyone, so there’s no men’s or women’s split here. Get lifetime access, go at your own pace, and start building from the ground up.
There’s just one version. The fundamentals are the same for everyone, so there’s no men’s or women’s split here. Get lifetime access, go at your own pace, and start building from the ground up.
FAQ
A basic home or commercial gym setup, primarily dumbbells and a bench. The equipment page on the site covers the specifics.
Recover, move, and live your life. A walk or some light activity is great. The program is designed so you don’t have to give your life over to the gym.
The rest times are a guideline, not a rule. As a beginner I’d encourage you to take the rest you need so each set is good quality, but a little less is fine if you feel recovered.
Never push through pain. Every exercise comes with a regression to make it easier or gentler, and you can swap or skip anything that doesn’t feel right. If you’re working around an injury, check with your physician first.
Because for building strength and a lean physique efficiently, especially as a beginner, properly designed full-body training is the most effective and time-efficient way to train. It’s how all of my clients train.
That’s the idea. This is the prequel, the on-ramp that comes before The Starter Pack. Finish it and you’ll move into the Starter Pack already comfortable with the fundamentals.
No. Phase 1 is two days a week. Phase 2 moves to three days a week, but if you’d rather stay at two, you can. The program simply becomes a 15-week plan instead of 12. Same workouts, same results, just at your pace.
Yes. That’s exactly who it’s built for. Every exercise is broken down from scratch, with a video showing what it should look like, where you should feel it, how much weight to use, and how to make it easier if you need to. No experience required.
Because beginners learn best through repetition. Instead of changing the workout constantly, I keep the moves consistent so you get enough exposures to actually master them. Six weeks of foundations (Phase 1), then six weeks of slightly progressed movements (Phase 2). Mastery first, progress second.
FINAL NOTE
Why is this program 12 weeks when your others are only 6?
A lot of people come to me convinced they’re “not a gym person.” Almost always, it’s because the first thing they ever tried was too advanced, too fast, and made them feel like they didn’t belong. This program is the opposite of that. It meets you exactly where you are and teaches you the way I’d teach you face to face: patiently, with the basics, until they feel like yours.
You don’t need to be in shape to start. You don’t need experience. You just need to begin. The best time to start was years ago. The next best time is now.
“I’m really proud to say that Ben is an “MBSC guy” but prouder to say that we are good friends. Ben’s wit and wisdom have really made a dent in the training world.”
Mike Boyle
“Ben Bruno is the best in the business. I’ve watched him transform NBA players during their off-seasons for years & he’s personally helped me get back in the best shape I’ve been in since I finished playing college basketball almost a decade ago!”
Drew Hanlen
“Ben Bruno is one of the best trainers & coaches on the planet! Ben’s knowledge, humor, soul, experience and ability to find results is the reason I would trust him, indefinitely, with anyone.
Don Saladino
“Ben is a rare gem in the fitness industry. Unlike most fitness authorities, he actually loves training people in real life and spends the majority of his time in his gym working with elite clientele. He’s also freakishly strong and smart. He graduated from Columbia and has been the top 3 most influential coaches over the last couple decades. He’s the real deal!”
Bret Contreras