Program Details
BUILD is our power-building program that blends powerlifting, hypertrophy, and general strength training for those looking to focus on getting stronger or gaining muscle. This program is perfect for the lifting lover who wants to complement the gym with general cardio or low volume running. BUILD is also great for endurance lovers looking to focus on getting stronger between races or bigger endurance and running goals.
I'm ready
- Has at least 1-2+ years of consistent lifting experience with a barbell. If you have less lifting experience we suggest PERFORM, METCON or LIFESTYLE to start.
- Wants a strength training program that is focused on getting stronger, gaining muscle, and improving the squat, deadlift, bench, and pressing movements.
- Is looking for a lifting program for their endurance training off season, or to pair with lower volume running or general cardio.
- Add a running or cardio plan at no additional charge
- 3 lifts per week w/ an optional 4th day.
- Lower body, upper body, lower body, power/dynamic variants (optional).
- ~75-90 mins.
- New workouts every 4-5 weeks.
- Testing every 3 blocks to quantify gains.
- Pair with any run plan or in-app cardio.
- Suggested pairs: 1-2MI, 5-10k, BB 5-20 MPW.
- Running and cardio programs are include with a lifting plan at no additional charge. Sign up for your lifting program and our coaches will add your run plan inside the app!
Sign up for
BUILD
Looking to join a run plan too? Sign up here for lifting and our coaches will add your run plan after joining!
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Click here to apply for our student discount $70/moIncluded with Lifting or Hybrid Memberships:
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Learn about
BUILD
BUILD is our program designed for those with lifting experience who favor more lifting than cardio in their training plans - or as an off-season strength focused program for runners. It is a higher-volume power-lifting and body-building program that pairs best with general cardio or lower-mileage running goals.
A peek inside
our app
Equipment Needed
We keep equipment at TLM minimal and include all suggested movements swaps directly in your programming so that everyone can train with the equipment they have. TLM is designed to be done from almost anywhere. If you don't have a barbell, you can do it at home with just dumbbells, swap the barbell for a machine, or use a smith machine. Many clients do TLM from home with basic equipment and crush it!
Med balls, wall balls, or slam balls (optional)
Long loop bands or cables
For in-app cardio workouts: A way to do cardio, a treadmill or place to run, a rower, ski erg, stationary or air bike, and/or jump rope.
Encouraged but optional for HYROX: A sled, a rower and/or a ski erg.
BUILD
FAQs
Clients who struggle to get in lifts >60 minutes, struggle to keep up with lifting and running at the same time or are training for a novel or higher mileage running goal should choose PERFORM or RACE if they are 12 weeks out from their goal.
Clients who have 75-90 minutes 3-4x/week to lift, are in a lower running mileage season, have a history of higher-volume lifting training, and/or plan on only pairing the program with general cardio may choose to do BUILD.
Worried you’ll pick the wrong plan? You can switch at any time in the app! Or a coach can help you inside the app to make sure you are in the right spot.
BUILD pairs best with
- Beginner runner
- 5k or 10k Beginner
- 1 or 2 mile for time programs
- 10-15 mile/16-24 km per week base build program
- For very experienced runners: 15-20 mile/24-32 km or 20-30 mile/32-48 km base build programs, or 13.1 programs
- Not recommended to pair with novel running distance goals or high mileage training programs such as 25-30k, 26.2, 50k or 50-mile programs
- SUMMIT hiking program
TLM utilizes a mix of classic strength movements, powerlifting barbell compounds, power training, and muscle-building accessories. We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training. We use a mix of barbell, dumbbell/kettlebell, banded or cable, or bodyweight-based training.
Please note within every TLM workout; you can swap any main compound for a machine or non-barbell variation based on your preference or equipment.
You will see main lifts and movement patterns such as
- Bench
- Squat
- Deadlift
- Overhead press
- Row
Other movement patterns you will see in TLM:
- Split Squats, Lunges, Cossack Squats, Step Up variations, or similar
- Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder
- Raises, or other Shoulder or Chest Pressing variations
- Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations
- RDLs, Nordic Curls, Hamstring Curls, or other Hamstring Accessories Variations
- Pull Ups, Push Ups, Chin Ups, Dips
- Upper and Lower Body Plyometrics
- Fast Bar or Weighted Speed-Strength Movements (Skipping, Hopping, Jumping, Exploding Variations)
- Dumbbell Based Olympic-style or Power Movements like DB Snatch, DB Clean, DB Push Press, DB Jumps
You will ONLY see barbell-based Olympic-style lifting in later blocks of METCON on the optional 4th day, so it is not required. There is no other Olympic lifting in any TLM program.
Compare Lifting Programs
Other programs you may like
- Has at least 6+ months of lifting experience with a barbell.
- Wants a strength training program that is designed specifically to pair with their running, cycling, endurance training, non-lifting fitness goals OR is shorter on time for those who are busy.
- Wants a program designed to help them use lifting to get stronger, gain muscle, and improve their squat, deadlift, bench, and pressing movements - while also focusing on endurance training or running goals.
- Add a running or cardio plan at no additional charge
- Has at least 6+ months of lifting experience with a barbell.
- Wants a strength training program to pair with their functional fitness classes.
- Wants to get stronger, gain muscle, and develop metabolic capacity in their workout.
- Wants a functional fitness style program, without needing to train in a functional fitness gym.
- Includes cardio inside, add a running plan at no additional charge
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