Program Details
LIFESTYLE is our efficient, minimum-effective-dose lifting plan that covers everything you need for health, fitness, and performance in just two days per week. It includes all the key components of PERFORM—strength, hypertrophy, power training, and plyometrics—condensed into a streamlined two-day program. LIFESTYLE is designed to fit your life, offering a balanced approach for those who don’t have the time or desire to lift more, or who are focused on bigger goals outside the gym.
I'm ready
- Has 6-9+ 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.
- 2x/week, 45-60 minutes
- 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.
- 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
LIFESTYLE
Ready for the complete hybrid experience? Sign up for your lifting program here, and our expert coaches will personally add or help you select and add your ideal running plan after you join—all included in your membership.
Don't stress about making the "perfect" choice now. You have complete flexibility to switch between any of our lifting or running programs anytime your goals or schedule change. Your membership gives you full access to our entire program library, so you're never locked into a single path.
Payment is in USD. We accept clients from all countries.
Click here to apply for our student discount $70/moTLM is HSA / FSA reimbursement eligible - Click here to find out moreIncluded with full access Hybrid Memberships:
Lifting Program
Demo Videos & Instructions
Group Community & Form Feedback
Travel Workouts
.svg){kind=icon}
TLM App Access
Cardio Programs
Coaching Support
Resource Library
Running or Hiking Plans (at no additional cost)
Mobility Library
Learn about
LIFESTYLE
Not everyone has the time to lift 3-4 times a week while balancing running or cardio goals. That’s where LIFESTYLE comes in! Designed for those with busy schedules, this program gets you in and out of the gym in just 2 sessions a week, focusing on full-body power, strength, and muscle building. Think of it as PERFORM LITE, giving you all the essentials of lifelong athleticism while leaving space for work, school, family, hobbies, or whatever else life throws your way. Perfectly designed to give you everything you need to support your hybrid and running training, in less time.
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.
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.
Compare Lifting Programs
Other programs you may like
- Our #1 most popular program (for good reason)
- Has at least 9-12+ 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.
- 3x/week, 45-60 minutes
- Wants to utilize lifting to finish their next race stronger and healthier.
- Wants a program to pair with their race training.
- Feels like they can't keep lifting going into races and wants a realistic way to stay strong this race season.
- Wants a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.
- 2 or 3x/week, 45-60 minutes
%202.svg)
