Base Fitness Plans for Civilian Athletes

MTI’s General Base Fitness Plans deliver a structured, no-nonsense approach to functional fitness. Each full body workout plan is designed to build balanced strength, stamina, and work capacity—regardless of your equipment setup or time constraints.

These programs are ideal for athletes looking to maintain year-round fitness or rebuild after a sport- or selection-specific cycle. Whether you have access to a full gym, just a sandbag, or nothing but your bodyweight, there’s a plan here that fits. Many are also time-efficient, built for athletes balancing training with a demanding job, unpredictable schedule, or long hours.

Expect a blend of barbell lifts, chassis integrity (core), conditioning efforts, and functional movements tailored to improve overall performance—not just in the gym, but in real life. Each plan follows MTI’s proven progression model to build durability and avoid burnout.

Whether you’re training for work, adventure, or longevity, the full body workout plan you choose will help you move better, get stronger, and perform at a higher level across the board.