LP TRAINING 3X FULL BODY
Longevity & Performance Training by TDL
Strength & Conditioning, Functional TrainingMove Well with Strength That Lasts.
Join an ongoing strength community designed to build you up — one training block at a time. Each month, unlock new innovative programming that builds on the basics while pushing your limits into new levels.
This Month’s Focus:
4-week strength block offers strategically built out 3 full body strength workouts centered on big lifts (squat, deadlift, bench, row ) 2 of the three days have added aerobic training at the end.
Proper Warm-Ups & mobility finishers.
Step-by-step progressions with smart overload
Expert cueing to dial in technique
All levels welcome — build your foundation, level-up, or dominate your next competition
Why It Works:
Build real, lasting muscle and strength
Correct weaknesses, increase mobility and move with confidence leading to pain free days
Train for performance and longevity
Establish a rock-solid base for your next level
Every month builds on the last. Subscribe, show up, and grow stronger.
Circuit
A
90/90 Shin Box x 10 Dynamic Frog Stretch x 5 2x leg swings x 10/10 walking lunges x 10 heels elevated goblet squat x 5 * 3 sec neg 2x
B
Trap Bar Deadlift
4 x 6
C
Incline Chest Press
3 x 10
D1
DB Split Squat + Deficit
3 x 16
D2
Pull Up
3 x MAX
E1
Split Stance Banded Wood Chop * Low to High
3 x 20
E2
Farmer Carry
3 x 40
F
Circuit
G
Ski Erg you can sub for any cardio machine 5 Rounds - rest 2 min x2 30 seconds hard 30 seconds recovery pace
H
Frog Stretch
1 x 3:00
I
Recovery Breathing
1 x 3:00
daily movement
A
30-60 movement ( walk, bike, hike ) preferably outside take this time to speak some positivity into your life, what youre grateful and realize the time we have here is short and to make the best of it <3
Circuit
A
HIP CARS 5/5 x 2 Banded Hip Flexor Drops x 10/10 x 2 Shoulder Butterflies x10 x 2 Single unders 60 sec Med Ball Slams x 10 x 2
4 Rounds
B
Hang Power Clean x 3 Drop Box + Box Jump x 5 rest 2 Min
C
Barbell Front Squat
4 x 5
D1
DB Push Press
3 x 12
D2
Plate Hollow Kicks
3 x 20
E1
TRX / Ring Row
3 x 10
E2
Zottman Curl
3 x 10
E3
Banded Tricep Ext
3 x 20
F
Box Shoulder Stretch
1 x 3:00
G
Recovery Breathing
1 x 3:00
daily movement
A
30-60 movement ( walk, bike, hike ) preferably outside take this time to speak some positivity into your life, what youre grateful and realize the time we have here is short and to make the best of it <3
Circuit
A
Worlds Greatest Stretch x 10/10 Cat/Cow x 5 Cossack Squat x 4/4 Plate Hops 5/5 2x
B
Elevated Stiff Leg Deadlift
4 x 8
C1
Back Supported DB Shoulder Press
3 x 8
C2
Chest Supported Row
3 x 12
D1
DB SL Step Ups
3 x 16
D2
DB Push Up
3 x 10
Optional
E
Banded Deadbuig x 10 Front Rack Carry x 30 yards rest 1 min 2-3 Rounds
12 EMOM
F
1. 200M ROW / SKI / OR RUN 2. 10 AIR SQUATS + 10 AMERICAN KBS 3. 10-12 BURPEES * SCALE THE REPS AS NEEDED - this should be tough but sustainable
G
Couch Stretch
1 x 4:00
H
Recovery Breathing
1 x 3:00
Circuit
A
3 minute walk into..... 20 seconds each from to back hops leg swings 15 sec each side high knees butt kicks in & out skips
5-6 rounds
B
5 minute jog 2 minute walk ( you can also do 5 minute row, walk, 5 minute run, walk etc using machines in available )
C
Couch Stretch
1 x 4:00
daily movement
A
30-60 movement ( walk, bike, hike ) preferably outside take this time to speak some positivity into your life, what youre grateful and realize the time we have here is short and to make the best of it <3
Taylor Loyd
My love for program design comes from being a competitive athlete for 10 years and now being retired, but still wanting to train hard AND feel good. I am an elite strength & conditioning coach with over 10 years of experience helping a wide range of individuals reach their physical potential. My approach combines evidence-based programming with a deep focus on longevity, mobility & performance.
Coach Meatball
Meatball has been coaching for 8 years. He is very experienced in recovery ( sleeping ) and nutrition (snacking).
Coach Brisket
Brisket has been coaching for 3 years, still new to the space but hes really thriving in the hype department. He's also good at sprint work ( zooms ).
If you love fully body workouts or are just looking to spend a little less time in the gym without losing your results, you have found the right team. Let's go!
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When you join a team you’re getting more than programming, you’re joining an online community.
LP TRAINING 3X FULL BODY
LP TRAINING 3X FULL BODY
LP TRAINING 3X FULL BODY
