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How It Works

Say goodbye to guesswork in the gym and hello to step-by-step guidance that evolves with your progress.

Move between any of our 6 progressive lifting programs as your goals change, life gets busy, or you change your lifting, running, and cardio goals or priorities.

Pair your lifting plan with our cardio library or add on a run program or do on its own with our running subscription.  Choose between our 25+ running plan options that you can move between over time.

Find your program

Run
Programs

View programs

Included with run & lifting Memberships

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Running or Hiking Plan of Choice

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TLM Group Community

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1:1 Messaging Access

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Resource Library

App Access

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Mobility

Hybrid
‍Programs

View programs

Included with Full TLM Membership

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Lifting
Program of
Your Choice

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Demo Videos
& Exercise
Instructions

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TLM Group
Community &
Lifting Form
Feedback

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Travel
Workouts

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App Access

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Lifting Program of Your Choice

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Demo Videos & Exercise Instructions

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TLM Group Community & Lifting Form Feedback

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Travel Workouts

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App Access

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Weekly Cardio Workout Library

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Messaging Access

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Resource Library

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Running or Hiking Plans

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Mobility

Cardio icon

Weekly
Cardio
Workout
Library

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Messaging
Access

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Resource
Library

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Running or
Hiking Plans

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Mobility

Comparing Our Lifting Programs

Description
Can I pair this with running?
Is this for beginners?
Can I make this program DB-friendly?
Minimum lifting experience recommended
Is this a good strength program for runners?
Has cardio built into it
Can be done while race training
Cardio it pairs with
BEGIN
0-3 MO
Run plan or on demand cardio
PERFORM
6 MO
Run plan or on demand cardio
BUILD
Lower volume
12 MO
<20 MPW RUN PLAN OR ON DEMAND CARDIO
METCON
Lower volume
6 MO
<15 MPW RUN PLAN OR ON DEMAND CARDIO
LIFESTYLE
3-6 MO
RUN PLAN OR ON DEMAND CARDIO

Lifting Program Week Overview

Weekly splits may change in different blocks
Description
BEGIN
METCON
PERFORM
BUILD
RACE
LIFESTYLE
D1
FULL BODY + "DEADLIFT & PULLING"
~35-45 min
DEADLIFT + METCON
~34-45 MIN LIFT
15-25 MIN METCON
squat & press or pull,  full body

~60 MIN
HEAVY LOWER 

~75-90 min
Lift: Full Body squat/press

~45 min
lift: full body squat/press

~45 min
D2
FULL BODY "SQUAT & PRESSING"
~35-45 min
BENCH + METCON
~34-45 MIN LIFT
15-25 MIN METCON
DEADLIFTS & PULL OR PRESS, FULL BODY
~60 min
HEAVY UPPER
~75-90 min
LIFT: FULL BODY DEADLIFT/PULL
~45 MIN
LIFT: FULL BODYDEADLIFT/BENCH
~45 MINUTES
D3
UPPER "CHEST PRESSING"
~35-45 min
SQUAT & PRESS + METCON
~34-45 MIN LIFT
15-25 MIN METCON
UPPER OR FULL BODY
~60 min
VOLUME LOWER/UPPER
~75-90 min
OPTIONAL LIFT: BENCH/UPPER BODY
~45 MIN
D4
(OPTIONAL) METCON ONLY, SIMPLE OLY IN LATER BLOCKS ~30-45 MIN
(OPTIONAL) VOLUME  UPPER/LOWER &/OR DYNAMIC VARIANTS
~60 min

Hybrid Program
Pairs We Love

BEGIN + Beginner Runner

BEGIN + 1-2 MI, 5-10k, BB 5-20 MPW

BEGIN + Beginner Cardio

PERFORM + 1-2 MI, 5K-13.1, BB 5-30 MPW

PERFORM + On Demand Cardio

RACE + 5K-50K Racing

BUILD + 1-2 MI, 5-10K, BB 5-20 MPW

BUILD + On Demand Cardio

METCON + Built in Metcons

METCON+ BB 5-15 MPW

LIFESTYLE + On Demand Cardio

LIFESTYLE + 1-2 MI, 5K-13.1, BB5-40 MPW

Weekly Run Split Examples

Description
Beginner Run
5k, 10k, 13.1 Beginner
Run Programs
5k, 10k, 13.1 Intermediate
Run Programs
Beginner 26.2
Intermediate 26.2
25-20k & 50k Trail Programs
Base-Build/Off-Season Programs
1- and 2-Mile Programs
Summit
D1
Long easy run: Walk Intervals
Easy run day + striders
Easy run day + striders
Easy run day + striders
Easy run day + striders
vert training day
easy run day + striders
Easy run day + striders
cardio day
D2
Long easy run: Walk Intervals
Easy run day + striders
speed work day
easy run day
speed work day
optional easy run day
speed work day or easy run day
speed work day
vert training
D3
short easy run: walk intervals
long run day
long run day
easy run day + striders
easy run day + striders
easy run day + striders
long run day
long run day + striders
hike or hike mimicking day
D4
optional easy run
day (not in beginner run or 5k)
optional easy run day
long run day
long run day
long run day
optional easy run day
optional cardio day
D5
optional easy run day
optional easy run day
easy run day

Our Most Popular Programs

Our most popular programs - for good reason! In just three days a week, you can get stronger, gain muscle, jump more, and become more athletic and prepared for your life and fitness goals. Find a strength, cardio, or hybrid program that perfectly complements your strength, endurance, cardio, or other fitness goals. These programs are perfect for those looking for general, well-rounded fitness, busy individuals, or those looking for balance between lifting and cardio.

find your program

FAQs

Can I do the program alongside other forms of fitness, like Crossfit, Orange Theory, Group Fitness, etc.?
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You sure can! We recommend doing TLM METCON and swapping out our metcons for your functional fitness classes OR doing PERFORM alongside your group fitness classes.

Where do you accept clients from?
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We accept clients from all countries.