Elevate.

Lift Beyond Limits

Weightlifting, Strength & Conditioning, Bodybuilding
Coaches
Mike Swann PT, DPT, CSCS, Kelly Swann PT, DPT and NASM-CPT

Introducing Elevate., the ultimate workout program designed to help both men and women build muscle, increase strength, and transform their lives. You'll have access to expert weekly programming that produces results. All you have to do is show up and give it your all.

Our program takes out the guesswork. We provide you with the exercise order, our own video demonstrations, sets, reps, and rest periods. This ensures that you're maximizing your time and effort in the gym, getting the most out of every workout.

Our 4 day/week program is specifically designed to enhance full-body strength and athleticism. This is a 2 day upper body and 2 day lower body split that includes core work. As a BONUS we are also scheduling a 5th, optional Glute and Core focused day!

What you will be getting:

  • Physique, strength and performance based programming
  • Calendar view of workouts
  • Fresh, weekly program that ensures progression
  • Workouts that can be performed in an expanded home gym or commercial gym (DB, KB, BB, Landmine)
  • Ability to track progress within the app
  • Access to the Elevate. community to share successes, failures, tips
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Build Muscle, Strength and Athleticism
You’ll get immediate access to programs that work and are based on principles of hypertrophy and strength training. There is no fluff. This is real programming, written by us, and it works.
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Adaptability and Versatility
Elevate. can be done in any gym and most expanded home gyms. We use dumbbells, kettlebells, barbells and a landmine, but the program is easily adjustable so any barbell exercise can be performed with dumbbells instead, so substitute as you need!
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No More Guesswork
You will get everything you need to stick to a plan and get results. You will have fresh programming at your fingertips every week. Video demonstrations created by us, as well as, proper exercise order, sets, and reps is all included. All you need to do is show up.
Features
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Programming 4 days per week
Get access to daily warm-ups, strength, conditioning, mobility, and much more! We also schedule a 5th, optional glute/core day!
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Exercise Video Guidance
We've filmed every movement that we'll ask you to perform throughout the training session so that you know what to do and how to do it.
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Detailed, expert instruction
We'll give you all the details and instructions you need to execute the training each day.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Lifeless PDF are so last year. We've partnered with the best tech in training so you have real-time access to your training, progress, and teammates.
Equipment
Required
Dumbbells // Barbell // Squat Rack // Expanded Home Gym
Recommended
Cable or Pulley // Kettlebells // Landmine // Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
W1D1 Lower

A

Warm-Up

B

BB Deadlift

4 x 8

C

Goblet Squat.

3 x 8

D

Bulgarian Split Squat

3 x 10

E

KB swing

3 x 10

F

Pulse Squats

@ 0:20

G

Spiderman Plank

3 x 10

Tuesday
W1D2 Upper

A

Warm-Up

2 x 5

B

Pull Ups

3 x MAX

C

DB Pec Fly

3 x 8

D

DB 1 Arm Bent Over Row

3 x 8

E

DB Single Arm Shoulder Press (standing)

3 x 8

F1

DB Alternating Hammer Curl

3 x 12

F2

Cable Tricep Pushdown

3 x 12

G

KB Halo

3 x 10

Wednesday
Optional Glute/Core/Conditioning Day

A

Warm-Up

B

Goblet Reverse Lunge

3 x 10

C1

SL Glute Bridge

3 x 10

C2

Glute Bridges

3 x 10

D1

Fire Hydrants.

3 x 10

D2

Planks

@ 0:30

D3

Side Planks

@ 0:20

E

Mountain Climbers.

@ 0:30

Thursday
W1D3 Lower

A

Warm-Up

2 x 5

B

BB Back Squat

4 x 8

C

BB Romanian Deadlift (RDL)

3 x 8

D

BB Hip Thrust

3 x 10

E1

Lateral Walking

3 x 10

E2

Bird Dogs

3 x 10

E3

Heel Taps (Hooklying)

3 x 10

Friday
W1D4 Upper

A

Warm-Up

2 x 5

B

BB Bench Press

4 x 8

C

BB Bent Over Row

3 x 8

D1

DB Lateral Raise.

3 x 12

D2

DB Back Fly

3 x 12

E1

DB Alternating Bicep Curl

3 x 12

E2

DB Overhead Tricep Extension.

3 x 12

Coaches
coach-avatar Mike Swann PT, DPT, CSCS

Doctor of Physical Therapy. Strength and Conditioning Specialist. American College of Sports Medicine Certified Exercise Physiologist.

coach-avatar Kelly Swann PT, DPT, NASM-CPT

Doctor of Physical Therapy. National Academy of Sports Medicine Certified Personal Trainer.

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Elevate your life.

Register now and let us help you reach your goals!

Start My 7-Day Free Trial
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FAQs
How many days per week and how long are the workouts?
The Elevate. team subscription is 4 days/week and each workout is between 45-60 minutes in length.
What is the Elevate. team?
Elevate. is our first and only ongoing monthly membership training platform which uses effective and progressive weekly programming. All programming is delivered through the TrainHeroic app so you can track your progress.
What does it mean to "join the team"?
You'll be part of a team that is doing the exact same training on a weekly basis. The team (yourself included) will be coached by us (Mike and Kelly). Use the message boards to ask questions, share your successes, your failures and provide tips. The entire is here to provide support.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Elevate.
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Elevate.
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Elevate.
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