FIND YOUR PERFECT TLM LIFTING PLAN IN MINUTES

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Quiz Questions

1.
What is your lifting experience?
- A.
  Absolute Beginner. Minimal or no lifting history.
- B.
  Not a total beginner, but do not have a lot of recent lifting experience OR have no barbell experience at all.
- C.
  6-9+ months of lifting, barbell lifting, CrossFit, or similar experience.
- D.
  6-9+ months of structured lifting with heavy dumbbells, kettlebells, or machines but prefer to not lift with barbells.
- E.
  1-2 years of lifting experience with a barbell, CrossFit, heavy dumbbells and/or machines
2.
My goals / priorities are:
- A.
  To get stronger and have structured lifting alongside CrossFit or group fitness classes (F45, orange theory, etc).
- B.
  Train for a Hyrox race
- C.
  To get stronger by doing it alongside my favorite endurance sports or goals like running, biking, climbing, group fitness cardio (peleton, etc), etc. Want to race but >12 weeks out.
- D.
  To prioritize gaining strength and muscle. But want to pair some cardio or lower-volume running with it.
- E.
  To train for a goal race that is 12 weeks or less out and needs lifting that accounts for your endurance volume.
- F.
  To add lifting to my busy life, in with my group fitness classes or endurance goals without having it take a lot of time out of my week.
3.
How much running, cardio or metcons are you doing or planning on doing alongside the program:
- A.
  A lot, or more than you have been maintaining recently. OR you plan on increasing or training for something while doing this program. You need a lifting plan that accounts for this volume.
- B.
  A lower or moderate amount of endurance or cardio, but at a level that you can recover from and sustain alongside a lifting plan. You want to prioritize lifting volume right now.
4.
What are your cardio or endurance priorities right now?
- A.
  To add metcons or general cardio to my lifting. But don't want to follow a running program.
- B.
  To be a running or endurance program to do alongside my lifting. Or a mix of running and cardio or metcons.

Quiz Outcomes

1.
PERFORM
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PERFORM is Your Perfect Fit!PERFORM is our signature hybrid program, perfectly balancing strength, power, and athletic development in three efficient weekly sessions. With 60-minute workouts designed to complement running and endurance goals, PERFORM delivers the ideal training stimulus without excessive fatigue or recovery demands.🔗 SIGN UP NOWWho thrives with PERFORM:✅Those with 6+ months of lifting experience seeking balanced fitness✅Runners and endurance athletes wanting strength that enhances performance✅Individuals focused on looking good, feeling great, and moving well✅Those who can commit to three 60-minute sessions weeklyWHAT'S INSIDE PERFORM?✅ 3 focused workouts per week (~60 minutes each)✅ Training split: 2 full-body days + 1 upper body day✅ Progressive programming with testing phases to measure your gains✅ Perfect blend of strength, power, hypertrophy, and athletic development✅ Strategically designed to enhance—not hinder—your endurance performanceCOMMON QUESTIONS ABOUT PERFORM:"How does PERFORM support my running goals?"PERFORM includes targeted lower body strength work, power development, calf and plyometric work and unilateral training that translates directly to running efficiency and injury prevention. The volume and intensity are specifically calibrated to improve running performance without causing excessive fatigue."I'm new to barbell training—is PERFORM right for me?"With 6+ months of consistent strength training experience (barbell or dumbbells), you'll thrive in PERFORM. If you're newer to resistance training, we recommend starting with FOUNDATIONS to build proper movement patterns and a lifting baseline first."What running volumes pair well with PERFORM?"PERFORM works beautifully with running volumes from beginner runner, 5K-10k training (10-15 miles/week) up to half marathon training (20-30 miles/week) for experienced runners. Or base building, and non-racing running for everyone. When race training, we reccomend moving to RACE which is a race training specific program that adjusts your lifting volume as your running volume builds and tapers into your race. You can move to RACE at any time inside the app!"What equipment do I need for PERFORM?"Ideally a barbell setup, bench, and dumbbells, but we provide substitutions for all exercises if you have limited equipment. Many members successfully run PERFORM with just dumbbells at home."How is PERFORM different from LIFESTYLE or BUILD?"PERFORM sits perfectly between LIFESTYLE (2 workouts/week) and BUILD (3-4 longer workouts/week). It offers more training volume than LIFESTYLE but remains more endurance-friendly than BUILD, making it our most versatile program.HYBRID TRAINING? WE GOT YOU!🏃‍♀️ PERFORM pairs perfectly with running programs inside the app📌 Not sure what run plan to follow? Take our FIND YOUR RUN PLAN QUIZ💬 Message a coach after signup to add your ideal run or cardio program at no extra cost!WHAT'S NEXT?➡️ Transition to RACE when entering peak race training➡️ Move to BUILD during your off-season to focus on strength development📩 Need help deciding? Send us a message with your recent training history & goals, and we’ll make sure you’re set up for success!🔗 SIGN UP NOW
2.
BUILD
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BUILD is Your Perfect Fit!BUILD is our most strength-focused program, delivering maximum muscle and power gains for serious lifters or off-season runners. 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.🔗 SIGN UP NOWWho thrives with BUILD:✅Experienced lifters (1-2+ years with barbells) prioritizing strength over cardio✅ Endurance athletes in their off-season building a strength foundation✅ Those who can commit to 3-4 longer (75-90 min) training sessions weekly✅ Individuals focused on increasing their squat, bench, deadlift, and pressing numbers and muscle as their main fitness goalImportant note: BUILD is not designed for moderate to high-volume running or race training. For those goals, please explore PERFORM or RACE instead.WHAT'S INSIDE BUILD?✅ 3 strength workouts per week with an optional 4th lift for extra volume✅ Training split: Lower Body, Upper Body, Lower Body, plus optional Power/Dynamic day✅ New programming phase every 4-5 weeks with testing cycles to measure your gains✅ Focus areas: Strength, muscle growth, power, and technique ✅ Full exercise demonstrations and swaps for different equipment setupsCOMMON QUESTIONS ABOUT BUILD:"I see BUILD has 75-90 minute workouts. Can I split these up if needed?"While designed as complete sessions, workouts can be divided into main lifts and accessories if time is limited. However, for optimal results, we recommend the full sessions when possible."I have some barbell experience but not 1-2 years. Is BUILD too advanced?"If you're comfortable with basic barbell movements but haven't reached the 1-2 year mark, we recommend starting with PERFORM which offers similar benefits with more appropriate volume and intensity progression."Can I still run while doing BUILD?"Absolutely! BUILD pairs well with 1-2 shorter runs per week or base-building programs up to 15-20 miles weekly. For higher running volumes or race-specific training, PERFORM or RACE would be better suited to your goals."What equipment do I need for BUILD?"Ideally, access to a barbell, rack, bench, and dumbbells. However, we provide substitutions for all exercises if you have limited equipment."How is BUILD different from PERFORM?"BUILD features higher volume, longer sessions, and more intense strength work than PERFORM. It's designed for those prioritizing strength gains over other fitness modalities.HYBRID TRAINING? WE GOT YOU!🏃‍♀️ Pair with any run plan or in-app cardio inside the app at no additional charge. Pairs best with lower volume running (5-10K distance or less) or 10-20 mile/week Base Build programs📌 Not sure what run plan to follow? Take our FIND YOUR RUN PLAN QUIZ💬 Message a coach after sign-up to add your ideal run or cardio program at no extra cost!WHAT'S NEXT?➡️ Transition to PERFORM or RACE when shifting to endurance goals📩 Need help deciding? Send us a message with your training history & goals, and we’ll make sure you’re set up for success!🔗 SIGN UP NOW
3.
LIFESTYLE
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LIFESTYLE is Your Perfect Fit!LIFESTYLE condenses powerful strength, hypertrophy, and athletic training into just TWO efficient weekly sessions. This program maximizes your gym time with 45-60 minute full-body workouts that deliver serious results without dominating your schedule.🔗 SIGN UP NOWWho thrives with LIFESTYLE:✅ Busy professionals, parents, and active individuals with limited weekly gym time✅ Those balancing strength training with other fitness activities or hobbies✅ Runners training for distances from 5K to marathon who need complementary strength work✅ Anyone with 3-6+ months of barbell/dumbbell experience seeking consistent progressWHAT'S INSIDE LIFESTYLE?✅ 2 full-body workouts per week (45-60 minutes each)✅ Perfect workout split: Full Body Day 1 (Squat + Press) and Day 2 (Deadlift + Bench)✅ Monthly programming progression with new phases every 4-5 weeks✅ Focus on compound movements that deliver maximum results in minimal time✅ Complete strength, power and muscle-building progression over 24 blocks (2 years)COMMON QUESTIONS ABOUT LIFESTYLE:"Is training just twice a week really enough to see results?"Absolutely! LIFESTYLE is designed around research-backed minimum effective doses for strength and muscle gains. By focusing on high-quality, intense sessions with compound movements, you'll make consistent progress while maintaining balance in your life."I'm training for a race soon. Can LIFESTYLE support my running goals?"Perfect match! LIFESTYLE was specifically designed for endurance athletes and active individuals who need strength training that complements—not competes with—their other activities. Many of our runners use LIFESTYLE as their strength foundation. You can think of LIFESTYLE as 'PERFORM LITE'."What equipment do I need for LIFESTYLE?"Ideally access to barbell equipment, but we provide dumbbell/kettlebell substitutions for every movement. Many members successfully run LIFESTYLE with just dumbbells and minimal home equipment."How is LIFESTYLE different from other TLM programs?"LIFESTYLE offers the most time-efficient approach with just two weekly sessions versus PERFORM's three or BUILD's 3-4. The workouts still include the key movement patterns and training stimuli but condensed into fewer weekly sessions.HYBRID TRAINING? WE GOT YOU!🏃‍♀️ LIFESTYLE pairs perfectly with running, base build, cardio or hiking programs.📌 Not sure what run plan to follow? Take our FIND YOUR RUN PLAN QUIZ💬 Message a coach after sign-up to add your ideal run or cardio program at no extra cost!WHAT'S NEXT?➡️ Transition to RACE if you're entering a race-specific training phase➡️ Move to PERFORM if you later have time for an additional weekly session📩 Need help deciding? Send us a message with your training history & goals, and we’ll make sure you’re set up for success!🔗 SIGN UP NOW
4.
RACE
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RACE is Your Perfect Fit!RACE is our specialized program for runners in active race training, strategically balancing strength maintenance with increasing running volume. This program features two primary strength sessions (with an optional third) that adjust volume and intensity based on your race timeline.🔗 SIGN UP NOWWho thrives with RACE:✅ Runners actively training for a race (5K to ultra distances)✅ Those who want to maintain strength gains during peak running phases✅ Individuals seeking to prevent injuries during high-volume running✅ Anyone wanting a lifting program that intelligently tapers as race day approachesWHAT'S INSIDE RACE?✅ 2 full-body workouts per week with an optional upper body session (45-60 minutes each)✅ Training split designed to complement running recovery days✅ Progressive reduction in lifting volume as running mileage increases✅ Strategic pre-race taper that maintains strength while prioritizing race performance✅ Post-race reverse taper to safely reintroduce lifting volumeCOMMON QUESTIONS ABOUT RACE:"When should I transition to RACE from my regular lifting program?"We recommend switching to RACE when you're 12-16 weeks out from your goal race, especially when your running volume begins increasing significantly. This allows proper integration with your race training cycle."Will I lose my strength gains during RACE training?"No! RACE is specifically designed to maintain strength while reducing volume. By keeping intensity high (but manageable) while strategically reducing lifting volume, you'll preserve your hard-earned strength while prioritizing running performance. Some clients even continue to set PR's inside RACE!"I'm training for multiple races this season. How should I use RACE?"You can use RACE for your entire race season, following the reverse taper after each race and then resetting based on your next race date. Message our coaches after sign-up to help you navigate multiple race calendars."How does the pre-race taper work?"RACE includes a 2-week lifting taper that begins 3 weeks before your race. This taper maintains movement patterns while reducing volume and fatigue, ensuring you're fresh for race day while preserving strength."What happens after my race?"RACE includes a 4-week reverse taper that gradually reintroduces lifting volume after your event. This prevents excessive soreness and supports recovery while setting you up for your next training phase.HYBRID TRAINING? WE GOT YOU!🏃‍♀️ RACE pairs perfectly with all running and racing programs!📌 Not sure what run plan to follow? Take our FIND YOUR RUN PLAN QUIZ💬 Message a coach after sign-up to add your race-specific running program at no extra cost!WHAT'S NEXT?➡️ Return to PERFORM or LIFESTYLE after completing your reverse taper➡️ Move to BUILD during your off-season to focus on strength development🔗 SIGN UP NOW
5.
HYROX
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HYROX is Your Perfect Fit!Our HYROX program is specifically designed to prepare you for the unique demands of HYROX competition, blending strength, power, endurance, and event-specific training across 5 weekly sessions. This 12-week program progressively builds your capacity in all HYROX movements while developing the conditioning needed for race day success.🔗 SIGN UP NOWWho thrives with HYROX:✅ Athletes preparing for an upcoming HYROX event (first-timers or veterans)✅ Those seeking a goal-oriented fitness challenge with clear metrics✅ Individuals who enjoy varied training modalities (lifting, running, functional fitness)✅ Anyone with basic fitness foundations looking to improve overall work capacityWHAT'S INSIDE HYROX?✅ 5 sessions weekly: 2 lifting workouts, 2 HYROX-specific sessions, and 2 runs✅ 12-week progressive program with distinct phases (base-building, capacity, race-specific)✅ Event-specific training targeting all 8 HYROX stations✅ Strategic peak and taper timing for optimal race day performance✅ Complete movement demonstrations and equipment substitutionsTRAINING APPROACH:Weeks 1-4: Base building with strength foundations and aerobic developmentWeeks 5-8: Capacity work with higher-volume conditioning and station-specific trainingWeeks 9-10: Race-specific training mimicking actual HYROX workoutsWeeks 11-12: Strategic peak and taper for optimal race day performanceCOMMON QUESTIONS ABOUT HYROX:"I've never done a HYROX event before. Is this program right for me?"Absolutely! Our program is designed with scaling options for beginners while still challenging experienced competitors. We include thorough movement instruction and progression for each HYROX station."What equipment do I need for the HYROX program?"Ideally access to a sled, rowing machine, ski erg, kettlebells, dumbbells, and sandbag. However, we provide practical substitutions for all movements if you don't have access to specific equipment. You can complete this program with whatever you have, and we will get you ready for race day!"How fit do I need to be before starting the HYROX program?"You should be able to run/jog for 15-20 minutes continuously and have some experience with basic strength movements. The program builds progressively, but having a foundation will help you get the most from it."Can I modify the program if I have time constraints?"Yes! While designed as 5 sessions weekly, you can combine the running sessions with HYROX-specific workouts to create 3-4 training days if needed. Our coaches can help you adapt the program to your schedule."How soon before my HYROX event should I start this program?"Ideally 12 weeks out from your event to follow the complete progression. If you have less time, you can start at week 5 or 9 depending on your current fitness level and time remaining. If you have more than 12 weeks till your race, we reccomend doing PERFORM and our cardio and running options inside the app to start training now!MORE THAN 12 WEEKS FROM YOUR EVENT?No problem! Start with a strategic program combo based on your goals:💥 Beginner? → FOUNDATIONS + BEGINNER RUN + ON-DEMAND CARDIO💪 Need to improve lifting? → PERFORM + ON-DEMAND CARDIO OR RUN PLAN🔥 Want better work capacity? → PERFORM + ON DEMAND CARDIO🏃 Need to focus on running? → PERFORM + RUN PLANWHAT'S NEXT?➡️ Transition to PERFORM or BUILD after your event➡️ Repeat the final 6-8 weeks for your next HYROX competition📩 Still not sure? Send us a message with your training history & race goals, and we’ll make sure you land in the right program!🔗 SIGN UP NOW
6.
FOUNDATIONS
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FOUNDATIONS is Your Perfect Fit!FOUNDATIONS is our comprehensive 9-month beginner program, guiding you step-by-step from bodyweight exercises to confident barbell training. With 2 weekly sessions (plus an optional 3rd), this program builds proper movement patterns, basic strength, and lifting confidence at the perfect pace for beginners.Who thrives with FOUNDATIONS:✅ Complete beginners with no previous lifting experience✅ Those returning to fitness after pregnancy, injury, or a long break (6+ months)✅ Individuals wanting to learn proper form before advancing to more complex programs✅ Anyone seeking a gradual, confidence-building approach to strength trainingWHAT'S INSIDE FOUNDATIONS?✅ 2 full-body workouts per week + 1 optional upper body session (40-50 minutes each)✅ Progressive 9-month journey from bodyweight to barbell proficiency✅ First 8 weeks: Dumbbell-only workouts to build comfort and basic strength✅ Middle phase: Gradual introduction to barbell movements (optional—stay with dumbbells if preferred)✅ Final phase: Refined technique with advanced movement patterns and training methodsCOMMON QUESTIONS ABOUT FOUNDATIONS:"I have some workout experience but I'm not confident with barbells. Where should I start in FOUNDATIONS?"You can easily "skip ahead" in FOUNDATIONS to match your current ability level! If you're comfortable with dumbbells but new to barbells, you might start around month 3-4. Our coaches can help you find the perfect entry point after sign-up."How long are the workouts in FOUNDATIONS?"Workouts start at 35-40 minutes in the early phases and gradually build to 45-50 minutes as you progress. We prioritize quality over quantity, especially while learning new movements."Can I do FOUNDATIONS with just dumbbells at home?"Absolutely! While the later phases introduce barbell movements, we provide dumbbell alternatives for every exercise. Many members successfully complete the entire program using just dumbbells."I'm intimidated by the gym. How does FOUNDATIONS help with that?"FOUNDATIONS is specifically designed to build your confidence gradually! We provide detailed exercise demonstrations, form cues, and explanations of gym terminology. Many members report that their gym anxiety disappears within the first few weeks of the program."Will FOUNDATIONS help with weight loss/body composition goals?"Yes! While FOUNDATIONS focuses on building strength and movement quality, the progressive resistance training creates the perfect stimulus for positive body composition changes when paired with appropriate nutrition.HYBRID TRAINING? WE GOT YOU!🏃‍♀️ FOUNDATIONS pairs perfectly with most runnng programs, hiking plans and cardio options📌 Not sure what run plan to follow? Take our FIND YOUR RUN PLAN QUIZ💬 Message a coach after signup to add your ideal run or cardio program at no extra cost!WHAT'S NEXT?➡️ Progress to PERFORM after completing FOUNDATIONS➡️ Move to LIFESTYLE if you prefer maintaining a 2-day lifting schedule📩 Need help deciding? Send us a message with your recent training history & goals, and we’ll make sure you’re set up for success!🔗 SIGN UP NOW
7.
METCON
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METCON is Your Perfect Fit!METCON is the ultimate program for building strength, gaining muscle, and developing metabolic capacity. Whether you want structured lifting with high-intensity conditioning or need a perfect complement to your CrossFit or group conditioning classes, this program has you covered!🚀 Get stronger, move faster, and level up your fitness today!🔗 SIGN UP NOWWHAT'S INSIDE METCON?✅ Functional fitness-style programming—no CrossFit gym required!✅ ~35 min strength + ~12-15 min metcon per workout for maximum efficiency✅ 3 strength workouts per week + 2 metcons + optional 4th metabolic conditioning day✅ Monthly progressive programming—a fresh training phase every 4-5 weeks✅ Focus areas: Strength, metabolic & aerobic conditioning, and skill development💡 Pairing METCON with running?We recommend reaching out to a coach for guidance on balancing strength and conditioning without overtraining!HYBRID TRAINING? WE GOT YOU!🏃‍♀️ Want to combine METCON with running or cardio? You can pair it with any TLM running plan, hiking program, or on-demand cardio workouts at no extra cost.💬 Message a coach after signup to get your ideal run or cardio plan added to your app!📌 Not sure what run plan to follow? Take our FIND YOUR RUN PLAN QUIZ🔗 SIGN UP NOWWHAT'S NEXT? You can transition into any TLM program at any time as your training goals evolve!💡 Still unsure if this is the best fit?Your quiz result is based on your goals and overall training balance, but you have full flexibility to switch programs anytime!📩 Need help deciding?Send us a message with your recent training history & goals, and we’ll make sure you’re set up for success!🔥 Ready to start? Join TLM today & message a coach to fine-tune your plan!🔗 SIGN UP NOW