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Lifted Up Ascend

Lifted Up Strength

Personal Training, Weightlifting, Functional Fitness, Nutrition Counseling

Coach

Lifted Up Strength

The Lifted Up Ascend Program is the advanced strength and conditioning system for general population clients who have already built a solid foundation through the Foundations and Forge phases. It is designed to take training to a higher level of structure, intensity, and intent while still remaining sustainable and accessible for long-term progress.

Ascend focuses on developing true all-around physical capacity through a balanced blend of strength, power, hypertrophy, and conditioning. Training is structured to improve how the body produces force, moves efficiently, and sustains performance across different demands both inside and outside the gym.

This program is built with a scalable 3 to 6 day weekly structure, allowing clients to match training volume to lifestyle, recovery, and experience level:

3-Day Option: Days 1-3

4-Day Option: Days 1-3 + Day 5

5-Day Option: Days 1-5

6-Day Option: Days 1-6

This flexibility allows consistent progression without forcing unnecessary volume, making it adaptable for busy professionals, parents, and recreational lifters alike.

Each session is organized with clear intent, developing strength, enhancing athletic movement, and building conditioning capacity in a way that carries over into everyday life performance, confidence, and resilience. Ultimately, Lifted Up Ascend is for individuals ready to train with purpose, structure, and progression while continuing to build a stronger, more capable version of themselves.

$30 / mo

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Higher-Level Strength Expression

Ascend moves beyond learning and building strength and structured development into true force production, heavier loading, more advanced variations, and greater emphasis on maximal strength and strength-speed.

Integrated Athletic Power Development

Instead of introducing basic power work, Ascend systematically develops explosiveness (jumps, throws, Olympic variations, and dynamic effort lifting) so clients can actually apply strength quickly—not just build it.

Greater Work & Conditioning Capacity

While Foundations builds base fitness and Forge improves consistency under load, Ascend pushes clients to sustain higher outputs under fatigue—bridging the gap between gym fitness and real-world conditioning.

Mental Performance

Structured techniques designed to train focus, emotional control, decision-making, and resilience under stress. Just like physical training strengthens the body, mental performance work strengthens how you think, react, and perform when conditions are demanding, uncertain, or uncomfortable.

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Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background Scalable from 3 to 6 days.

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

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

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell, Squat Rack, DB, Bands

Recommended

Kettlebells, Medicine Ball

Sample Week

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

Sunday

Full Body

Knee Hug

1 x 10

Heel Sweep

1 x 10

Band Hip Flexor Stretch

3 x 3

Forward Hip Circles through Back Extension- Ground Activiation

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 10

Low Pogo Jumps

1 x 10

Assault Bike

1 x 5:00

Max Effort Broad Jump

3 x 3

Front Squat

4 x 5 @ 70 %

Barbell Row

4 x 8

Conditioning

Circuit

AMRAP 20 400m Run 10 Pushups 5 Pullups 3 Barbell Cleans

Monday

Conditioning

Heel Sweep

1 x 10

Butterfly Stretch with Hip Mobility

1 x 10

Lunge and Reach

1 x 10

Pogo Jump

1 x 10

Knee Hug

1 x 10

Light Jog

1 x 10:00

400 m Sprint

4 x 8

Lateral Hops (Outside/Inside)

4 x 10

Split Squat Jump

1 x 10

Defensive Shuffle

1 x 60

Clapping Push-Up

1 x 10

Sprint

1 x 60 @ 10

Tuesday

Full Body

Forward Hip Circles through Back Extension- Ground Activiation

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 10

Low Pogo Jumps

1 x 10

Band Hip Flexor Stretch

3 x 3

Assault Bike

Knee Hug

1 x 10

Heel Sweep

1 x 10

Plyo Push-Up

3 x 5

Barbell Bench Press

4 x 5 @ 70 %

Weighted Chin Ups

4 x 4

Isometric Lunge Hold

4 x 0:30

Bent Over Rear Delt Fly

3 x 8

Single Leg RDL

3 x 8

Standing Cable Wood Choppers

3 x 5

Wednesday

Full Body

Assault Bike

Knee Hug

1 x 10

Heel Sweep

1 x 10

Band Hip Flexor Stretch

3 x 3

Forward Hip Circles through Back Extension- Ground Activiation

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 10

Low Pogo Jumps

1 x 10

Box Jump

3 x 3

Barbell Deadlift

3 x 3 @ 60 %

DB Lateral Step-Up

3 x 8

Plate Loaded 4-way Neck

3 x 10

SL Iso Calf Raise

3 x 0:40

Barbell Rollout

3 x 0:40

Thursday

Conditioning

Knee Hug

1 x 10

Light Jog

1 x 10:00

Heel Sweep

1 x 10

Butterfly Stretch with Hip Mobility

1 x 10

Lunge and Reach

1 x 10

Pogo Jump

1 x 10

A Run

1 x 30:00

Friday

Full Body

Assault Bike

Knee Hug

1 x 10

Heel Sweep

1 x 10

Band Hip Flexor Stretch

3 x 3

Forward Hip Circles through Back Extension- Ground Activiation

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 10

Low Pogo Jumps

1 x 10

Overhead MB Throw

3 x 2

Barbell Overhead Press

4 x 8

Barbell Deadlift

5, 4, 3 @ 60, 70, 80 %

Weighted Dips

4 x 4

Calf Raise

3 x 15

Standing DB Reverse Curl

3 x 10

Turkish Get Up

3 x 3

Saturday

Recovery Day

Calf Stretch

3 x 0:30

Agile 8

1 x 0:30

Band Hip Flexor Stretch

1 x 0:30

Crocidile Breathing

3 x 10

Walk

Saturday

Recovery Day

Squat Stretch

3 x 0:30

Prone Y's, T's

3 x 10

T-Spine Reach

3 x 10

Bear Breathing

3 x 5

Walk

Coach

More from Lifted Up Strength

Lifted Up Strength

Coach Kyle is a combat‑arms Army veteran with 10+ years of service and seven years training soldiers. A NASM CPT, Army H2F Integrator, and USAW L1 coach, he blends military discipline with proven strength methods to build powerful, resilient athletes ready for any challenge.

Are you ready to ASCEND?

This is where training truly starts. Be the best version of yourself.

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FAQs

Do I need to be an experienced lifter to start?

Yes. This program assumes you already understand proper lifting technique, have consistent training experience, and can tolerate structured progressive overload. If you are new to training, a foundational program is recommended first.

Will this program build muscle and strength at the same time?

Yes. The program is designed for concurrent development of strength, hypertrophy, and athletic performance. Heavy compound lifts build strength, accessory work drives muscle growth, and conditioning improves work capacity and recovery.

Will I lose fat on this program?

Fat loss is not the primary focus, but many clients experience improved body composition due to increased training intensity, higher work capacity, and structured conditioning—especially when paired with proper nutrition.

How important is recovery?

Recovery is essential. Because training intensity is higher, sleep, nutrition, hydration, and stress management directly impact performance and results. Without recovery, adaptation will slow significantly.

What results can I expect?

Most clients experience improvements in strength, power, conditioning, and overall athletic performance. Visually, this often includes increased muscle definition, improved posture, and a more athletic physique, along with better energy and daily physical capability.

Can I combine this with other sports or activities?

Yes, but total workload should be managed carefully. Because this is an advanced program, additional sports or high-intensity activities may require reducing training frequency or adjusting conditioning volume to avoid overtraining. That is precisely why the training is scalable from 3 to 6 days.

What is the main goal of this program?

The goal is to develop a more capable, resilient, and high-performing version of yourself—someone who can produce strength, move explosively, and sustain physical effort consistently across training and real-life demands.

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Lifted Up Ascend