A PT-designed strength and fitness system built on wave-based linear periodization — structured enough to drive real progress, flexible enough to fit your life.
How this program works
🏋️
This is an 8-week strength cycle built around six main lifts. Weeks 1–4 are Squat, Deadlift, and Press. Weeks 5–8 are Front Squat, Power Clean, and Bench. Every session has the same pieces: warm-up, main lift, accessory work or a metcon, a finisher, core, and cool down.
📈
Each half builds in waves, with a lighter deload in Weeks 4 and 8. Each cycle your numbers should go up. Track your AMRAP sets. That's how you'll know.
🔀
Accessories rotate every session so you never do the same workout twice — but the movement patterns are always balanced and evidence-based.
🏆
Tap Done at the end of each piece. Finish every piece and you earn the day's badge. Some days you won't get to everything. That's real life. The badge is a nudge, not a grade.
Your weekly schedule
MON
Squat
or Front Squat
TUE
Outdoor
60+ min
WED
Deadlift
or Power Clean
THU
Outdoor
60+ min
FRI
Press
or Bench
SAT
Active recovery
SUN
Rest
Outside the gym
🚴
Get outside 2x per week for at least 60 minutes — ride your bike, hike, run, swim. This fills your cardiovascular gaps and keeps you sane. Tuesday and Thursday work well.
🧘
Active recovery once a week — yoga, a long walk, easy swim, or light mobility work. This is not optional. Recovery is when adaptation happens.
😴
One full rest day — no structured exercise. Let your nervous system reset.
🚶
10,000 steps every day — training day or not. Each additional 1,000 steps reduces all-cause mortality risk by ~15%. Walk more. (Banach et al., Eur J Prev Cardiol, 2023)
Works alongside other programs
💪
This program pairs well with CrossFit 2-a-days — use BTB as your strength session and CF as your conditioning. Or drop it into any cardio-heavy program to add structured strength.
📋
Your coach at Onsight PT receives session summaries from you after each workout. They're tracking your progress and available for questions.
Get it on your device
📱
Save to your home screen — on iPhone, tap the Share button (□↑) at the bottom of Safari, then "Add to Home Screen." On Android, tap the three-dot menu in Chrome and hit "Add to Home Screen." The BTB icon will live right on your home screen like any other app.
⭐
Or just bookmark it — tap Share → Add to Favorites (iPhone) or tap the ☆ in Chrome (Android). Either way works — home screen just feels better.
🔄
Refresh before every session — your coach pushes updates regularly. Close the app and reopen it before you start so you're on the latest version.
💾
Your data stays on your device — weights, AMRAPs, and history are saved locally. If you ever switch devices or browsers, use Export data on the Training Maxes & Progress screen to back everything up.
members only
Better Than Baseline.by Onsight PT
Welcome
Welcome to Better Than Baseline Strength Training created for Onsight PT coaching clients. Reach out to start coaching.
Your sets are calculated from them, so the numbers won't mean much until these are in.
Current position
Deload
Your lifts
Extras
Training maxes (lbs)
Saved ✓
Numbers save automatically on this device.
Strength progress —e1RM history
▼
Complete your first cycle to see your strength trend.
Back up your data
Import replaces what's on this phone. Only use your newest Export.
lbs
Main lift — Wave 1
Back squat
AMRAP log — back squat
Wave 1 · 85%RPE 8–9
Wave 2 · 90%RPE 9
Wave 3 · 95%RPE 9–10
Accessory work
Core finisher
Session notes
00:00:00
🚶
10,000 steps today — every day, training or not. Each additional 1,000 steps reduces all-cause mortality risk by ~15% (Banach et al., Eur J Prev Cardiol, 2023)
lbs
Main lift — Wave 1
Deadlift
AMRAP log — deadlift
Wave 1 · 85%RPE 8–9
Wave 2 · 90%RPE 9
Wave 3 · 95%RPE 9–10
Accessory work
Core finisher
Session notes
00:00:00
🚶
10,000 steps today — every day, training or not. Each additional 1,000 steps reduces all-cause mortality risk by ~15% (Banach et al., Eur J Prev Cardiol, 2023)
lbs
Main lift — Wave 1
Strict press
AMRAP log — strict press
Wave 1 · 85%RPE 8–9
Wave 2 · 90%RPE 9
Wave 3 · 95%RPE 9–10
Accessory work
Core finisher
Session notes
00:00:00
🚶
10,000 steps today — every day, training or not. Each additional 1,000 steps reduces all-cause mortality risk by ~15% (Banach et al., Eur J Prev Cardiol, 2023)
lbs
Main lift — Wave 1
Front squat
AMRAP log — front squat
Wave 1 · 85%RPE 8–9
Wave 2 · 90%RPE 9
Wave 3 · 95%RPE 9–10
Accessory work
Core finisher
Session notes
00:00:00
🚶
10,000 steps today — every day, training or not. Each additional 1,000 steps reduces all-cause mortality risk by ~15% (Banach et al., Eur J Prev Cardiol, 2023)
lbs
Main lift — Wave 1
Power clean
AMRAP log — power clean
Wave 1 · 85%RPE 8–9
Wave 2 · 90%RPE 9
Wave 3 · 95%RPE 9–10
Accessory work
Core finisher
Session notes
00:00:00
🚶
10,000 steps today — every day, training or not. Each additional 1,000 steps reduces all-cause mortality risk by ~15% (Banach et al., Eur J Prev Cardiol, 2023)
lbs
Main lift — Wave 1
Bench press
AMRAP log — bench press
Wave 1 · 85%RPE 8–9
Wave 2 · 90%RPE 9
Wave 3 · 95%RPE 9–10
Accessory work
Core finisher
Session notes
00:00:00
🚶
10,000 steps today — every day, training or not. Each additional 1,000 steps reduces all-cause mortality risk by ~15% (Banach et al., Eur J Prev Cardiol, 2023)
Core exercise library
All core finisher options — pick one to do after any training day.
Kettlebell complexes
HIIT-style KB complexes — use as a standalone conditioning session or on off days.
Run programming
5-week run block · two sessions per week · easy + hard days
Glossary
Tap any term to expand
Program Structure
Week 1 3×5▼
Your first week of each training cycle. Three sets of five reps at moderate intensity. Builds the foundation for the weeks ahead.
Week 2 3×3▼
Second week of the cycle. Three sets of three reps at higher intensity. Weight goes up, reps come down.
Wave 3 Peak▼
Third week of the cycle. One set of five, one set of three, one set of one rep at near-maximum effort. Your heaviest week.
Week 4 — Deload 5×5▼
A planned lighter week to let your body recover before the next cycle. Lower weights, same movements. This is intentional — not optional. Skipping the deload leads to burnout and stalled progress.
Training Terms
AMRAP▼
As Many Reps As Possible. Do as many reps as you can with good form before stopping.
RPE▼
Rate of Perceived Exertion — a scale of 1–10 for how hard a set feels. RPE 7 means you could do 3 more reps. RPE 9 means you could do 1 more rep. RPE 10 is absolute max effort.
1RM▼
One Rep Maximum. The most weight you can lift for a single rep with good form.
TM▼
Training Max. The weight your program is built around — typically 85–90% of your true max. Keeps you training smart, not just heavy.
Superset SSA / SSB▼
Two exercises performed back to back with no rest between them. Rest comes after both are done. SSA = Superset A, SSB = Superset B — the two accessory blocks in your session.
Dropset▼
Complete your reps, immediately reduce the weight, and keep going without resting.
Ecc▼
Eccentric. The lowering or lengthening phase of a movement. Slowing this down builds strength and control.
Equipment
DB / KB / BB▼
DB = Dumbbell · KB = Kettlebell · BB = Barbell
Warm-Up
POS / AOS▼
Posterior and Anterior Oblique Sling. Muscle chains that cross your body diagonally — trained in the warm-up to prep your spine and hips for heavy lifting.
Trained
End of Week 8
Finish this cycle?
Your e1RM history is kept.
Up next
Quick check
Is that right?
The app now counts one 8-week cycle. You're on
Where are you?
Cycle 1
🏆
Cycle Complete
Nice work.
Leave a note for your coach. Your latest e1RMs go with it.