Elevate.

Lift Beyond Limits

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

Introducing Elevate., the ultimate workout program designed to help YOU build muscle, increase strength, and transform your life. 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 Conditioning day!

Need a 3-day option? We've added a FULL BODY day and provide instructions on the appropriate Upper and Lower Body days to do in conjunction with this Full Body Day!

What you will be getting:

  • Scientifically backed 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
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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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Access to your coaches
If you have any questions reach out and we will provide the feedback you need to grow!
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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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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 // Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower I

A

Warm-Up

2 x 5

B

BB Deadlift

4 x 6

C

Landmine Reverse Lunge

3 x 8

D

DB Step Ups

3 x 8

E

Walking RDL

3 x 10

F

Copenhagen Plank

@ 20

Monday
Upper I

A

Warm-Up

2 x 5

B

DB Alternating Bench Press

4 x 8

C

Landmine Bent Over Row

4 x 8

D1

Z Press

3 x 8

D2

DB Back Fly

3 x 12

E1

DB Bicep Curl

3 x 12

E2

DB Overhead Tricep Extension.

3 x 12

Tuesday
Full Body

A

Warm-Up

2 x 5

B

BB Back Squat

4 x 6

C

DB Alternating Bench Press

4 x 8

D

Landmine SL RDL

3 x 8

E

Landmine Bent Over Row

3 x 8

F1

SL Glute Bridge with Knee Drive

3 x 10

F2

Side Plank with Hip Lift

3 x 8

Tuesday
Conditioning

A

Warm-Up

2 x 5

B1

DB Snatch.

3 x 10

B2

DB Thruster.

3 x 10

B3

Alternating Split Squat Jumps

3 x 8

B4

Elbows to Hands Plank

3 x 8

Wednesday
Lower II

A

Warm-Up

2 x 5

B

BB Back Squat

4 x 6

C

Landmine SL RDL

3 x 8

D

Curtsy Lunge

3 x 8

E1

Hamstring Slider

3 x 10

E2

SL Glute Bridge with Knee Drive

3 x 10

F

Side Plank with Hip Lift

2 x 8

Thursday
Upper II

A

Warm-Up

2 x 5

B

BB Bench Press

4 x 6

C

Pull Ups

D

Landmine Shoulder Press

3 x 8

E

DB Lateral Raise.

3 x 12

F1

DB Alternating Hammer Curl

3 x 12

F2

DB Single Arm 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. We do provide a Full Body day as well for those desiring a 3 days/week program. We do provide an optional 5th "Conditioning" day as well.
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"?
Join our team for consistent weekly training led by us (Mike and Kelly). Engage on message boards to ask questions, share successes, and get support from the community. While not 1:1 coaching, we're here to guide and encourage you.
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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