LIFESTYLE

i'm ready

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
Perfect for the Person Who
  • 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.
Weekly Split
  • 2 full body lifts.
  • ~45-60mins.
  • Squat + press & deadlift + bench.
Monthly Progression
  • New workouts every 4-5 weeks.
  • Occasional testing periods to ensure proper loading.
Run or Cardio Pairing
  • Pair with any run plan or in-app cardio.
  • Suggested pairs: 1-2 MI, 5K-13.1, BB5-40 MPW.
A PROGRAM DESIGNED TO FIT YOUR LIFE

Learn about

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

No barbell? No problem

Swap any exercise

Inside the TLM app, you can swap out any move for an alternative suggested by our team, or you can reference our entire exercise library. This makes TLM adaptable to any gym or at-home setup, and makes it easy to keep up with when you're on the go - giving you the freedom to train based on your preference.

Hate back squats but love leg presses? Swap it! Don’t have a barbell but have dumbbells? Substitute it out! Do you prefer to use the trap bar instead of a regular deadlift? We got you. Only have access to a Smith machine? Not a problem.

Inside TLM, we keep the equipment minimal and make sure everyone has the sub or swap they want or need inside the app. So you can keep training YOUR way.

Find your program
No more guesswork

INSTRUCTIONS & DETAILS IN EVERY LIFT

Inside the TLM app, we want you to feel confident going into the gym, and we aim to remove the guesswork for you. You'll know what exercise you are doing, how to do it, how long to rest, and how heavy to lift each week.

In every workout, you will have instructions, RPE or RIR, rest periods, a demo video with text description on how to perform the lift, and/or instructions on making your lift friendly for those training at home or with just dumbbells.

Find your program
How much did I lift?

EXERCISE HISTORY

See the exercise history for any lift you have completed. No more having to remember what you lifted the week before - with one tap you can see your progress and history over time in that lift. That way, when you head into the gym and think, ‘what weight did I end with last week?’, you know exactly where to start.

This includes indicating what was a warm-up set weight, your main set weight, what RPE you ranked it, and how many reps you did, including an estimate of your 1 rep max and total weekly volume for each week recorded in your exercise history.

Find your program
Learn as you go

RESOURCE LIBRARY

All TLM run and lifting plans come with access to our resource library which includes a collection of 50+ lifting and running specific resources. No more guessing how to pick the right weight, how to actually use RPE or RIR, or combining lifting and running or cardio.

Our resource library offers resources on how to return from training after being sick, our general injury or pain management tips, all the way to video breakdowns of the most frustrating lifts!

Find your program
No barbell? No problem

Swap any exercise

Inside the TLM app, you can swap out any move for an alternative suggested by our team, or you can reference our entire exercise library. This makes TLM adaptable to any gym or at-home setup, and makes it easy to keep up with when you're on the go - giving you the freedom to train based on your preference.

Hate back squats but love leg presses? Swap it! Don’t have a barbell but have dumbbells? Substitute it out! Do you prefer to use the trap bar instead of a regular deadlift? We got you. Only have access to a Smith machine? Not a problem.

Inside TLM, we keep the equipment minimal and make sure everyone has the sub or swap they want or need inside the app. So you can keep training YOUR way.

Find your program
No more guesswork

INSTRUCTIONS & DETAILS IN EVERY LIFT

Inside the TLM app, we want you to feel confident going into the gym, and we aim to remove the guesswork for you. You'll know what exercise you are doing, how to do it, how long to rest, and how heavy to lift each week.

In every workout, you will have instructions, RPE or RIR, rest periods, a demo video with text description on how to perform the lift, and/or instructions on making your lift friendly for those training at home or with just dumbbells.

Find your program
How much did I lift?

EXERCISE HISTORY

See the exercise history for any lift you have completed. No more having to remember what you lifted the week before - with one tap you can see your progress and history over time in that lift. That way, when you head into the gym and think, ‘what weight did I end with last week?’, you know exactly where to start.

This includes indicating what was a warm-up set weight, your main set weight, what RPE you ranked it, and how many reps you did, including an estimate of your 1 rep max and total weekly volume for each week recorded in your exercise history.

Find your program
Learn as you go

RESOURCE LIBRARY

All TLM run and lifting plans come with access to our resource library which includes a collection of 50+ lifting and running specific resources. No more guessing how to pick the right weight, how to actually use RPE or RIR, or combining lifting and running or cardio.

Our resource library offers resources on how to return from training after being sick, our general injury or pain management tips, all the way to video breakdowns of the most frustrating lifts!

Find your program

LIFESTYLE

FAQs

When should I do Lifestyle vs Perform?
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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.

What kind of movements are programmed in TLM?
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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.

What lift-and-run or cardio programs pair well together with this plan?
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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.
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Comparing Our Lifting Programs

Description
Can I pair this with running?
Is this for beginners?
Can I make this program DB-friendly?
Minimum lifting experience recommended
Is this a good strength program for runners?
Has cardio built into it
Can be done while race training
Cardio it pairs with
BEGIN
0-3 MO
Run plan or on demand cardio
PERFORM
6 MO
Run plan or on demand cardio
BUILD
Lower volume
12 MO
<20 MPW RUN PLAN OR ON DEMAND CARDIO
METCON
Lower volume
6 MO
<15 MPW RUN PLAN OR ON DEMAND CARDIO
LIFESTYLE
3-6 MO
RUN PLAN OR ON DEMAND CARDIO

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RACE
Running included
Lifting experience recommended
At-home or gym-friendly
Race training lifting plan
Perfect for the person who:
  • 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.
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METCON
Functional fitness
Lifting experience recommended
At-home or gym-friendly
Cardio built into workouts
Perfect for the person who:
  • 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.
Learn More