FIND YOUR PERFECT TLM LIFTING PLAN IN MINUTES

Image Source

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+ months of lifting, barbell lifting, CrossFit, or similar experience.
- D.
  6+ months of structured lifting with heavy dumbbells, kettlebells, or machines but prefer to not lift with barbells.
2.
My goals / priorities are:
- A.
  To get stronger and have structured lifting alongside CrossFit or group fitness classes (F45, orange theory, etc).
- B.
  To get stronger and have structured lifting, but prefer a program that splits time between lifting and metcons/conditioning.
- C.
  Train for a Hyrox race
- D.
  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.
- E.
  To prioritize gaining strength and muscle. But want to pair cardio or lower-volume running with it.
- F.
  To train for a goal race that is 12 weeks or less out and needs lifting that accounts for your endurance volume.
- G.
  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. OR you can handle a lot of 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.
FOUNDATIONS
Image Source
FOUNDATIONS is Your Perfect Fit!FOUNDATIONS is the ideal starting point for your lifting journey! Whether you're new to strength training or have some experience but aren't quite ready for a full program, this is the best way to build strength, confidence, and consistency in the gym.🚀 Start today & build a strong foundation for your hybrid training!🔗 SIGN UP NOWWHAT'S INSIDE FOUNDATIONS?✅ 9-month guided progression from bodyweight & dumbbells to barbells✅ Weeks 1-12: Dumbbells, kettlebells, or bands only – no gym required✅ ~35-45 min per workout – efficient & effective training✅ 3 full-body workouts per week to build strength & endurance✅ Tailored starting point:Brand new to lifting? Start at Week 1.Some experience? Jump into Block 3+ for barbell prep or progressive dumbbell training.HYBRID TRAINING? WE GOT YOU!🏃‍♀️ Want to pair this with running or cardio? FOUNDATIONS is built to complement any TLM running plan, hiking program, or on-demand cardio workouts.💬 Message a coach after signup to get your ideal run or cardio program added at no extra cost!📌 Not sure what run plan to follow? Take our FIND YOUR RUN PLAN QUIZ🔗 SIGN UP NOWWHAT'S NEXT?: Once you crush FOUNDATIONS, seamlessly transition into PERFORM, RACE, LIFESTYLE, or METCON—tailored to your next goals!💡 Still unsure if this is the best fit? We designed this recommendation based on your quiz answers and overall training balance. However, you have full flexibility to switch programs anytime as your goals evolve!📩 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
2.
METCON
Image Source
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
3.
PERFORM
Image Source
PERFORM is Your Perfect Fit!PERFORM is built for runners, endurance athletes, and hybrid athletes who want to stay strong, build muscle, and perform their best—both inside and outside the gym. This program balances strength and endurance, making it the perfect companion to your running, conditioning, or outdoor training.🚀 Get stronger, move better, and train smarter today!🔗 SIGN UP NOWWHAT'S INSIDE PERFORM?✅ 3 strength workouts per week designed for endurance athletes & hybrid training✅ ~45-60 min per session for optimal strength gains without excess fatigue✅ Training split: Full Body, Full Body, Upper Body OR all Full Body✅ Monthly progressive programming—a fresh training cycle every 4-5 weeks✅ Focus areas: Strength, muscle, power, and athleticism to complement endurance training💡 Pairing PERFORM with running or cardio?You can easily combine this program with a TLM running plan, your own endurance training, metcons, or conditioning.HYBRID TRAINING? WE GOT YOU!🏃‍♀️ Want to pair this with running or cardio? PERFORM works seamlessly with any TLM running plan, hiking program, or our on-demand cardio library—all included at no extra cost.💬 Message a coach after signup to add your ideal run or cardio program to your app!📌 Not sure what run plan to follow? Take our FIND YOUR RUN PLAN QUIZ🔗 SIGN UP NOWWHAT'S NEXT?As you progress, you can transition into:➡️ RACE when PERFORM feels too intense with your running or when training for a race➡️ BUILD if you want to focus more on lifting and dial back endurance➡️ METCON to mix it up with high-intensity conditioning💡 Still unsure if this is the best fit?Your quiz result is based on your goals and training balance, but you can 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
4.
BUILD
Image Source
BUILD is Your Perfect Fit!BUILD is designed for those who want a strength-focused program to get stronger, gain muscle, and improve their squat, deadlift, bench, and pressing movements. Whether you train independently or pair it with endurance, conditioning, or metcons, this program is built to help you maximize strength and power.🚀 Get strong, lift heavy, and build muscle today!🔗 SIGN UP NOWWHAT'S INSIDE BUILD?✅ 3 strength workouts per week with an optional 4th lift for extra volume✅ Longer workouts: 75-90 min per session for serious strength development✅ Training split: Lower Body, Upper Body, Lower Body, plus Power/Dynamic variants✅ Monthly progressive programming—a new phase every 4-5 weeks✅ Focus areas: Strength, muscle growth, power, and lifting work capacity💡 Who is BUILD for?✔️ Recommended for those with 1-2+ years of barbell lifting experience❗ New to barbell training? We recommend starting with PERFORM or BEGIN before progressing to BUILD!HYBRID TRAINING? WE GOT YOU!🏃‍♀️ Want to combine BUILD with running or cardio?BUILD pairs well with lower-volume or off-season running. If you're unsure about balancing strength and endurance, reach out to a coach for guidance!💬 Message a coach after signup to add your ideal run or cardio program at no extra cost!📌 Not sure what run plan to follow? Take our FIND YOUR RUN PLAN QUIZ🔗 SIGN UP NOWWHAT'S NEXT?➡️ Transition to PERFORM or RACE if you shift toward endurance and running goals➡️ Move into METCON if you want to add more conditioning and variety to your training💡 Still unsure if this is the best fit?Your quiz result is based on your goals, but you can switch programs anytime!📩 Need help deciding?Send us a message with your 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
5.
RACE
Image Source
RACE is Your Perfect Fit!RACE is designed for runners who want a lifting program that adjusts to match their training cycles and peaks them for race day. Whether you pair it with a TLM running plan or follow your own, this program ensures you build strength without compromising your race performance.🚀 Train smart, stay strong, and peak for race day!🔗 SIGN UP NOWWHAT'S INSIDE RACE?✅ 2 full-body lifts per week with an optional 3rd upper-body lift✅ ~45 min per session for efficient strength training that supports running✅ 12-week progressive pre-race lifting plan—adjusts volume as you peak and taper✅ Optional 4-week reverse taper post-race to safely rebuild lifting volume✅ Designed to complement your race training, not compete with it!HYBRID TRAINING? WE GOT YOU!🏃‍♀️ Pair RACE with any running or cardio plan!You can combine it with a TLM running plan, hiking program, or our on-demand cardio library—all included at no extra cost.💬 Message a coach after signup to get the best running 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?➡️ After your race, transition into PERFORM or BUILD for off-season strength goals➡️ Or repeat parts of RACE while easing into your next program💡 Still unsure if this is the best fit?Your quiz result is based on your goals, but you can switch programs anytime!📩 Need help deciding?Send us a message with your training history & race 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
6.
LIFESTYLE
Image Source
LIFESTYLE is Your Perfect Fit!LIFESTYLE is designed for those with busy schedules, high-mileage endurance goals, or anyone who wants an efficient strength plan that fits into their life. Whether you pair it with a TLM running plan or follow your own training, this program ensures you get stronger, build muscle, and improve key lifts while still prioritizing life outside the gym.🚀 Lift smart, train efficiently, and live life to the fullest!🔗 SIGN UP NOWWHAT'S INSIDE LIFESTYLE?✅ 2 full-body lifts per week to maximize your time in the gym✅ ~45 min per session for efficient, well-rounded training✅ Built for busy schedules and/or high-mileage endurance goals✅ Monthly progressive programming—a new phase every 4-5 weeks✅ Focus areas: Strength, muscle growth, power, and athleticism that support an active lifestyleHYBRID TRAINING? WE GOT YOU!🏃‍♀️ Pair LIFESTYLE with any running or cardio plan!You can combine it with a TLM running plan, hiking program, or our on-demand cardio library—all included at no extra cost.💬 Message a coach after signup to get the best running 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?➡️ Move into METCON, PERFORM, BUILD, or RACE at any time if you want more volume or have extra time to train💡 Still unsure if this is the best fit?Your quiz result is based on your goals, but you can switch programs anytime!📩 Need help deciding?Send us a message with your 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
7.
HYROX
Image Source
HYROX is Your Perfect Fit!Our HYROX program is built to prepare you for race day—whether it’s your first race or your 10th. With a blend of running, strength training, and HYROX-specific conditioning, this program will ensure you're at peak performance for any HYROX event.🚀 Train smart, build endurance, and dominate your next HYROX race!🔗 SIGN UP NOWWHAT'S INSIDE HYROX?✅ 5 training sessions per week:2 strength-based lifts2 HYROX-specific workouts2 running sessions✅ 12-week progressive program:Weeks 1-4: Base building—strength, speed, and controlled conditioningWeeks 5-10: Capacity training—higher rep strength & longer endurance workWeek 11: Race simulation—workouts designed to mimic the HYROX raceWeek 12: Taper phase—fine-tuning for peak race-day performanceWHAT’S NEXT AFTER HYROX?➡️ Between races? Move into PERFORM and use our on-demand cardio library to maintain fitness➡️ Want to keep pushing work capacity? Shift into METCON or a race program to stay race-ready🔗 SIGN UP NOWMORE 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🔥 Want better work capacity? → METCON + RUN PLAN🏃 Need to focus on running? → PERFORM + RUN PLAN + ON-DEMAND CARDIO🔗 SIGN UP NOW💡 UNSURE ABOUT YOUR RESULT?Your program recommendation is based on your goals, but you can switch at any time!📩 Still not sure?Send us a message with your training history & race goals, and we’ll make sure you land in the right program!🔥 Ready to commit? Join TLM today & message a coach to fine-tune your plan!🔗 SIGN UP NOW