Program Details
PERFORM is the ultimate hybrid training program designed for everyday athletes who want to crush their goals without compromise. Combining strength, hypertrophy, plyometrics, power development, and single-leg work, this program is built to enhance your lifting while complementing your endurance and overall fitness goals. It’s structured to optimize your lifting volume for better recovery, less soreness, and the ability to juggle multiple fitness goals with ease—whether it's strength, endurance, or daily life activities. Don't mistake it for being 'less than' our BUILD program, PERFORM packs a punch in less time with more balance and better recovery.
I'm ready
- 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
- 3 lifts per week.
- Full body, full body, upper body.
- ~60 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: 1-2 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
PERFORM
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
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TLM App Access
Cardio Programs
Coaching Support
Resource Library
Running or Hiking Plans (at no additional cost)
Mobility Library
Learn about
PERFORM
PERFORM is the ultimate hybrid lifting program designed for people who want to get stronger while improving their running performance. In just three days a week, you'll build muscle, boost strength, and enhance athleticism—all while complementing your running, endurance, and cardio goals. Perfect for runners looking to increase power and prevent injury, PERFORM balances effective strength training with the needs of endurance lovers. Ready to race? Transition into RACE anytime and return to PERFORM (or any other TLM program) afterward for continued progress.
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.
PERFORM
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.
PERFORM pairs best with our:
- Beginner running plan.
- Beginner cardio plan.
- 5k beginner plan.
- Base build running programs.
- 10k, 13.1, 26.2, 25-30k, 50k, or 50 miler running plans may be paired with PERFORM or RACE. We recommend using RACE for the last 8-12 weeks of a goal race and PERFORM for all other running goals or training.
- 1 or 2 mile for time 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.
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 1-2+ years of consistent lifting experience with a barbell. If you have less lifting experience we suggest PERFORM 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.
- 3 or 4x/week, 75-90 min
- 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
- 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
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