Program Details
BUILD is our most strength-focused program, delivering maximum muscle and power gains for serious lifters. With higher volume sessions (75-90 minutes) and an optional 4th power day, BUILD creates the perfect environment for significant strength development while still accommodating light to moderate cardio. Ideal for experienced lifters (1-2+ years) prioritizing strength goals or endurance athletes in their off-season looking to build a powerful foundation for future performance. This program is not for those doing moderate to higher volumes of running or race training. Please see PERFORM or RACE for those goals.
I'm ready
- Has at least 1-2+ years of consistent lifting experience
- Prioritizes strength development and muscle building as primary fitness goals over endurance
- Is in an endurance off-season or wants to focus on building a strength foundation
- Can dedicate 75-90 minutes to quality training sessions 3-4 times weekly
- Wants to maintain some low level cardio/running without compromising strength gains
- 3 lifting days with an optional 4th power/dynamic day
- Lower, upper, full body, power variants split for optimal stimulus and recovery
- Higher training volume for maximum hypertrophy and strength adaptations
- Periodized blocks refreshed every 4-5 weeks for continued progress
- Strategic testing phases every 3 blocks to quantify and celebrate strength gains
- Balanced programming targeting both absolute strength and muscle development
- Pair with any run plan or in-app cardio inside the app at no additional charge
- Pairs best with lower volume running (5K distance or less) or Base Build programs
- Recommended combinations:
- 1-2 mile for time
- 5K-10K beginner plans
- 5k-10k intermediate/advanced for off season 26.2-50k+ runners
- Base build 10-20 mile/week plans
- NOT recommended for half marathon or longer distance training. Please sign up for PERFORM or RACE if you have more serious running or racing goals. BUILD with these goals will be too much volume and may risk injury, over training, or excessive fatigue.
- Perfect for strength-focused athletes who still want cardio benefits without excessive fatigue
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.
Sign up for
BUILD
Ready for the complete hybrid experience? Sign up for for your lifting program here and our expert coaches will personally help you select and add your ideal running or cardio plan—all included in your membership at no extra cost once you are inside.
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.
Included 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
BUILD
Our most strength-focused program delivers dramatic power and muscle gains for experienced lifters (1-2+ years). With 3-4 weekly high-volume sessions (75-90 minutes), BUILD combines powerlifting and bodybuilding techniques to maximize strength adaptations while still accommodating light cardio or lower-distance running (up to 10K). Perfect for off-season endurance athletes building their power foundation or dedicated lifters pursuing serious strength gains. Not suitable for first time race training or half marathon or longer training—choose PERFORM or RACE for those goals.
A peek inside
our app
BUILD
FAQs
BUILD offers higher volume, longer workouts, and more intensive focus on powerlifting and bodybuilding principles. While PERFORM balances lifting volume and cardio equally, BUILD emphasizes strength and hypertrophy development with cardio as a secondary consideration.
If you are doing moderate to higher volumes of running (20-30+ miles/week) you should not do BUILD and should do PERFORM. If you are 12 weeks or less out from a race, please check out or RACE program.
Yes, but we recommend pairing BUILD with lower volume running (under 20 miles per week) or general cardio rather than intensive race training. The program is designed to be more lifting-dominant in the hybrid balance.
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 5k-10k intermediate plans may be okay.
- SUMMIT hiking program
- All cardio programs
- Not recommended to pair with novel running distance goals or high mileage training programs such as 13.1 plans, 26.2 25-30k, 26.2, 50k or 50-mile or 100k programs
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.
BUILD workouts typically take 75-90 minutes to complete, with 3 workouts per week and an optional 4th day. The higher volume and intensity require more time and recovery compared to our other programs.
BUILD is ideal for individuals with at least 1-2 years of consistent barbell experience who want to prioritize strength and muscle development. It's perfect for those in an off-season from endurance training or who prefer to focus more heavily on lifting with only light or moderate cardio.
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- Our #1 most popular program (loved by thousands of members!)
- Has at least 6-9+ months of lifting experience
- Wants to excel at both strength training and endurance activities without compromising either
- Seeks balanced programming that builds muscle and strength while leaving energy for endurance goals
- Needs efficient workouts that still get results and that help them balance lifting and endurance
- Is preparing for an upcoming HYROX competition (first-timer or returning competitor)
- Has previous lifting and running and cardio experience (at least 6 months recommended)
- Can run for at least 30 minutes
- Can commit to 5 training days per week for optimal preparation
- Wants a complete program that addresses all HYROX-specific movements and demands
- Prefers an integrated approach rather than piecing together separate programs
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