Program Details
LIFESTYLE is our minimum effective dose lifting plan that hits everything you need for health, fitness, and performance in just two days per week. LIFESTYLE includes all the same components of PERFORM: strength, hypertrophy, power training, and plyometrics - in a condensed two-day program. LIFESTYLE is named for exactly what it's supposed to do: fit your LIFE when you don’t have the time or desire to lift more or you have bigger goals you're working toward.
I'm ready
- Has 3-6+ months of barbell experience.
- Wants a strength training program that is designed specifically to accommodate a demanding schedule or high-volume endurance activity.
- 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 living life outside the gym.
- 2 full body lifts.
- ~45-60mins.
- Squat + press & deadlift + bench.
- New workouts every 4-5 weeks.
- Occasional testing periods to ensure proper loading.
- Pair with any run plan or in-app cardio.
- Suggested pairs: 1-2 MI, 5K-13.1, BB5-40 MPW.
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LIFESTYLE
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LIFESTYLE
Not everyone has the time to lift 3-4x/week while also juggling running or cardio goals. That's where LIFESTYLE comes in! Explicitly designed to get you in and out of the gym in 2 lifts a week, focusing on full body, power, strength, and muscle building that allows space in your schedule for your life. LIFESTYLE can be thought of as ‘PERFORM LITE’, giving you all the components of general lifelong athleticism you want while allowing you to have time for work, school, kids, or other hobbies and activities along the way.
A peek inside
our app
LIFESTYLE
FAQs
LIFESTYLE is a 2 day per week and slightly shorter version of PERFORM. It hits on all the same major goals by combining 3 lifts into 2 days, so those who are short on time, struggle to get in 3 lifts per week, or only want to get in 2 lifts still get everything they need in a training program.
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.
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 set-up. We use a mix of barbell, dumbbell, kettlebell, bands or cables, and 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.
LIFESTYLE pairs best with our:
- Beginner running plan.
- Beginner cardio plan.
- 5k beginner plan.
- 10k, 13.1, 26.2, 25-30k, 50k, or 50 miler running plans for those with a running history.
- 1 or 2 mile for time programs.
- Base build running programs.
- On-demand cardio library: Includes weekly high-intensity interval training, metcons/WODS (think: functional fitness style cardio workouts), zone 2, or aerobic capacity workouts.
- SUMMIT hiking program.
Comparing Our Lifting Programs
Other programs you may like
- Wants to complete their first Hyrox race
- Wants to improve their Hyrox race time
- Is interested in improving general fitness with a mix of lifting, metcons, and running
- Is ready to learn how to lift but has little to no training history.
- Has less than 6 months of experience lifting or lifting with a barbell.
- Wants to feel confident lifting in a gym, start lifting with a barbell, or get strong but doesn’t know where to start.
- 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.
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