Coach Dave’s 16-Day Plan is a structured, repeatable cycle that uniquely balances power, strength, endurance, and cardio. Built around essential movement patterns like push, pull, hinge, squat, and gait, each session builds on the last for efficient, well-rounded progress.

This approach enhances functional fitness while keeping workouts fresh and engaging—all without overwhelming choices. Perfected over years working with real clients, it’s fitness designed for any level, helping you achieve balanced, sustainable results.

At the core of BHM’s program are five essential movements—push, pull, hinge, squat, and gait. These foundational patterns mirror natural, everyday movements, making them vital for building functional strength and resilience.

By working through each pattern methodically over time, BHM strengthens the entire body, improves mobility, and enhances stability. This balanced approach not only helps prevent injury but also ensures that fitness gains translate to real-life strength and agility, no matter your goals.

BHM is designed to adapt to you, meeting your fitness needs regardless of age, experience, or available equipment. Whether you’re training at home, at the gym, or on the go, BHM offers workouts that fit into any space and time.

Choose from bodyweight exercises, free weights, or gym machines—whatever you have access to. BHM’s flexible approach ensures you’re always equipped for a great workout, building strength and confidence anywhere, anytime.

For less than $10 a month, BHM offers the structure and expertise of a personal trainer through Coach Dave’s guided 16-Day Workout Plan, complete with progress tracking for power, strength, endurance, and cardio. Join our exclusive Facebook community—even during your free trial—to share accomplishments, ask questions, and get support from other members. It’s a positive, inclusive space where Coach Dave may even jump in with advice or a fresh challenge to keep you motivated. With no hidden fees, BHM delivers quality training for every body and every budget.

Basic Human Movement (BHM) is a fitness app for iPhone and Android that helps busy people stay strong without having to plan anything. Most fitness apps overwhelm you with choices, rigid schedules, or high costs. BHM cuts through all that. You open the app, press start, and follow the next workout in your cycle, with no planning and no stress.

Each workout is built around five natural movement patterns, like squatting, pushing, pulling, and walking, so you’re building real strength that carries into daily life. Whether you’re new to working out or have years of experience, BHM shows you exactly what to do. Every exercise comes with a video and written guide, so you can start with confidence and focus on your form. If you want more control, you can swap exercises, choose your equipment, or adjust the intensity. But nothing is forced. BHM adapts to your life, not the other way around.

We’re a grassroots startup from Keene, NH, built for real people with full calendars, such as parents, professionals, or anyone trying to stay consistent without getting overwhelmed. We’re starting local, but our goal is to bring BHM to more people who want a simpler, more sustainable way to stay active and build confidence.