Lifted Up Forge: Training by Kyle Evans in TrainHeroic

Lifted Up Strength

Personal Training, Weightlifting, Functional Fitness, Nutrition Counseling

Coach

Kyle Evans

Features
6 sessions per week
Must use App app to view and log training
Team Training

$34 / mo

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Real-Time Guidance Through Live Q&A

Athletes will get direct access to expert feedback during live Q&A sessions. This keeps the entire group aligned, corrects common mistakes, and ensures everyone is training smarter not just harder.

Accountability Through a Team

Training in a group setting creates consistency and discipline. Members stay motivated by being part of a shared mission, pushing each other to show up, stay consistent, and complete the program instead of falling off alone.

Performance Based Training with Results

Everything is designed around measurable improvement speed, power, conditioning, and movement efficiency. Participants can clearly see progress over time, which builds confidence and reinforces long-term commitment.

Nutritional Guidance

Sign up for the Lifted Up newsletter for information on how to fuel for your performance with practical, sustainable nutrition strategies designed to support recovery, improve body composition, and maximize readiness. No fad diets just simple, evidence-based guidance to help you eat with purpose and perform at your best.

Lift Your Spirit

Sign up for the Lifted-Up newsletter. Faith‑aligned reflections and a supportive tribe that reinforce identity, motivation, and the confidence to lead from the front.

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and more complex challenging than the foundations program. Scalable from 3-6 days.

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.

Sample Week

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

Monday

Full Body

Knee Hug

1 x 10

Heel Sweep

1 x 10

Assault Bike

T-Spine Reach

1 x 10

Cat Cow

1 x 10

Forward Hip Circles through Back Extension- Ground Activiation

1 x 10

Band Hip Flexor Stretch

3 x 3

Low Pogo Jumps

1 x 10

Lateral Depth Jump

3 x 2

Barbell Back Squat

3 x 8 @ 60 %

1-Arm DB Row

3 x 8

Conditioning

KB Circuit

4 Rounds For Time x5 Burpees x12 KB High Pulls x10 KB Ground 2 Overhead (G2OH) x12 KB OH March

Tuesday

Conditioning

Light Jog

1 x 10:00

Knee Hug

1 x 10

Heel Sweep

1 x 10

Butterfly Stretch with Hip Mobility

1 x 10

Lunge and Reach

1 x 10

Pogo Jump

1 x 10

Forward Bound

3 x 10 @ 10

5 Cone Zigzag Drill

3 x 1 @ 10

200m Sprint

3 x 200 @ 10

Run

1 x 20:00

Bear Crawl

3 x 25

Backwards Bear Crawl

3 x 25

Wednesday

Full Body

Assault Bike

Knee Hug

1 x 10

Heel Sweep

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 10

Forward Hip Circles through Back Extension- Ground Activiation

1 x 10

Band Hip Flexor Stretch

3 x 3

Low Pogo Jumps

1 x 10

Overhead MB Throw

3 x 2

Double KB Push Press

3 x 8

Good Morning

3 x 8

Dips

3 x 8

Calf Raise

3 x 12

Banded Wrist Rolls

3 x 1

Waiter's Walk

3 x 25

Back Extension

3 x 0:30

Thursday

Full Body

Low Pogo Jumps

1 x 10

T-Spine Reach

1 x 10

Cat Cow

1 x 10

Forward Hip Circles through Back Extension- Ground Activiation

1 x 10

Band Hip Flexor Stretch

3 x 3

Heel Sweep

1 x 10

Knee Hug

1 x 10

Assault Bike

Box Jump

3 x 3

Barbell Deadlift

3 x 8 @ 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

Friday

Conditioning

Light Jog

1 x 10:00

Knee Hug

1 x 10

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

Saturday

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

Plyo Push-Up

3 x 5

Barbell Incline Bench Press

3 x 8 @ 60 %

Chin-Up

3 x 8

Isometric Lunge Hold

3 x 0:30

Band Face Pull

3 x 8

Single Leg RDL

3 x 8

MB Woodchops

3 x 8

Coach

More from Lifted Up Strength

Kyle Evans

FAQs

Who is this Intermediate Program for?

This program is for individuals who already understand basic training foundations and are ready to build real world strength, speed, and athletic performance in a more structured and challenging way.

Do I need to be advanced to join?

No. You don’t need to be advanced, you just need to have basic consistency and understanding of movement. The program is designed to bridge the gap between beginner training and high-performance development.

How is this different from the foundation phase?

The foundation phase focuses on learning proper movement and building habits. The intermediate phase focuses on applying those foundations to develop functional strength, explosiveness, speed, and performance under more intensity.

How does coaching work without 1-on-1 sessions?

Coaching is delivered through structured programming and live group Q&A sessions. This allows participants to get clarity, correct mistakes, and stay aligned with the program while still training in a team environment. If interested in 1 on 1 coaching reach out to one of our coaches over email.

What kind of results can I expect?

With consistency, participants can expect improved strength, faster movement, better conditioning, and overall athletic performance that translates into sports, training, and everyday physical capability.

Join Your Virtual Gym

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

Lifted Up Forge