GritLab Essentials

GritLab

General Fitness, Powerlifting

Coach

Kyle Zulon

GritLab Essentials is built for busy professionals, home gym folks, and anyone who wants a smart, minimalist training plan that delivers real results. If you’re over flashy programs that lack structure or leave you beat up, this is your next move. GritLab Essentials uses proven Conjugate Method principles to build strength, muscle, and resilience — all with limited equipment and just three focused sessions per week.

Each week follows a strategic rhythm of max effort, dynamic effort, and repetition work. You’ll train with intent, stay consistent, and build momentum without burning out.

This isn’t random WODs or watered-down circuits. Essentials is intelligently programmed to get the most out of minimal gear — a barbell, dumbbells, bands, and bodyweight — with every movement chosen for impact.

Why choose this over another program? Because GritLab Essentials respects your time, adapted to your setup, and is built by a coach with a decade of experience in strength training, sport performance, and functional fitness.

You’ll train smarter, stay strong longer, and build a body that holds up for the long haul.

$25 / mo

Start My 7-Day Free Trial

Build Real-World Strength

Essentials focuses on the three pillars of the Conjugate Method: Max Effort, Dynamic Effort, and Repetition Method - to develop strength that translates to everyday life. Simple tools, smart structure, and sustainable progress.

Progressive, No Matter Your Level

Whether you're new to strength work or a seasoned lifter training with limited gear, GritLab Essentials meets you where you are. With smart exercise selection and self-regulated effort, you’ll progress at your own pace, with percentages utilized off your strength.

Sharpen Your Grit

With just three focused sessions a week, Essentials demands consistency, intention, and effort. You’ll build discipline and confidence by showing up, moving well, and pushing your limits - even when no one’s watching.

Features

Access to your coaches

Through workout session comments and periodic Q&A's with coach.

Programming 3 days per week

Strength training that’s accessible and challenging for folks of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.

Equipment

Required

Barbell // Squat Rack // Bench // Dumbbells // Resistance Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2025-06-30

GL Barbell Goodmornings

6 x 5

RDL

3 x 8

Walking Lunges

3 x 20

Weighted Hip Extensions

3 x 20

Plank

Wednesday

2025-7-2

Barbell Overhead Press

5, 5, 5, 3, 3, 3, 3

GL Incline Barbell Bench

3 x 10

GL DB Rolling Tricep Extensions

3 x 12

Tricep Pushdown

3 x 12

GL Wide Grip Lat Pulldowns

3 x 12

GL DB Hammer Curl

4 x 10

Friday

2025-7-4

GL Box Squat

5 x 5

Banded Deadlift

4 x 3

Banded Hamstring Curls

4 x 20

Ab Wheel

3 x MAX

Coach

More from GritLab

Kyle Zulon

"I’m Kyle Zulon, aka Coach ZU, founder of GritLab. With a Master’s in Exercise & Sport Science and 10+ years of coaching, I help others build strength, endurance, and resilience. As a CSCS-certified coach with the NSCA and CrossFit L1 coach, I create efficient, no-nonsense training programs that deliver results. Join GritLab and train with purpose!"

Train Smart. Train Gritty

GritLab Essentials is strength training without the fluff - just proven methods, expert structure, and lasting results. All you need is consistency, a few tools, and the grit to show up.

Start My 7-Day Free Trial

FAQs

How Many Days Per Week Is The Programming?

This is a 3-day-per-week program, featuring workouts under 1 hour. Days can be shifted around on your app's calendar if you need to workout on certain days or follow at your own pace.

What If I Don't Have Access To Certain Equipment?

That is fine! Thankfully, Train Heroic allows you to easily swap out an exercise for a different one based on equipment availability. I will also provide alternatives if we are utilizing equipment that might not be "common," but most equipment in a home gym will be enough for this program.

How Do I Receive The Program?

I've partnered with TrainHeroic to deliver each training session and our entire community through an app. You'll get a welcome email where you'll find a link to download the app and to log into your account.

Is There a Long Term Commitment?

Nope. You'll pay for a month at a time and you can cancel anytime. And, your first 7 days are on me!

GritLab Liability Statement

Consult a medical professional prior to beginning any fitness program. By signing up, the user is voluntarily participating in fitness training entirely at their own risk and waives any right to bring legal action against GritLab or associated trainers.

The Proof

Manny Gonzalez

Recreational Lifter

Verified Athlete

""I've hit weights I thought were physically impossible for me with his coaching. I've exceeded every goal I've set, and even the goals I laughed at. The best part? All injury-free. Science-backed, data-driven, intuitive coaching that has never steered me wrong. I've found my coach for life""

Shane Turner

Fitness Enthusiast

Verified Athlete

""After years of lifting, this is hands down the best programming I’ve followed. The gradual gains, minimal aches/pains, and excitement to work out make it sustainable and effective. I’ve added 20# to my squat, 15# to my deadlift, and I’m on track for 15# more on my bench. Smart, solid results!""

Join Your Virtual Gym

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

GritLab Essentials