First We Lift Club
Bodybuilding, Strength & Conditioning, General Fitness
Coach
David Flowers
Features
0 sessions per week
Must use App app to view and log training
Team Training
0 sessions per week
Must use App app to view and log training
Team Training
No more quesswork
Stop wasting time figuring out what to do in the gym. With a clear, structured training plan mapped out for you, every workout has a purpose, keeping you focused and on track for real results.
Consistent Progress
Avoid the frustration of not making progress in your training. Our solid principles and progression blueprints ensure you’ll continuously make gains, whether it’s packing on muscle, increasing your lifts, or staying lean and athletic year-round.
Compete and Conquer
Harness your competitive edge to stay motivated. With leaderboards and peak weeks, you’ll be driven to outperform yourself and others, turning your workouts into something you look forward to, not dread.
Strong Support System
No more going it alone. Surround yourself with a community of like-minded men who will push you, support you, and keep you accountable, ensuring you stay committed and driven to reach your goals.
Features
Access to your coach
Daily access to David and his weekly "office hours" to get the most out of your training through his expert coaching and feedback.
Programming 3 days per week
You also have the option to stack 1-2 additional sessions on top of workouts (but only if you want to). All workouts under 60 minutes.
Access to free training/nutrition resources
We're always sharing training and nutrition tips to help you maximise your progress and enjoy your journey.
Exercise Video Guidance
A coach in your pocket with crystal clear instructions and demonstrations.
Committed team mates
A vibrant community that will keep you pushing to unlock your best.
Delivered through TrainHeroic
Easily view workouts, track your progress and compete in our leaderboard challenges.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
FAQs
Who is Seasons of Training for?
Can I do other sports/hobbies outside of this program?
What if I am missing some equipment?
How long will workouts take?
How many workout days are programmed each week?
What if I don't like it?
Is it beginner friendly?
This program is designed for men who want to feel strong & athletic while looking good naked. We train all qualities year round with seasonal biases so you're not too focused on developing one quality. We emphasise physique/aesthetics alongside general conditioning, so expect a little of everything.
Yes you can always make some adjustments (i.e. modify the conditioning, add some extra running, etc) if you want to tailor it towards your specific goals. You will be training all qualities year round, along with the seasonal bias shifts so you can be the full package and excel in your sport/hobby.
That's totally fine! Exercise alternatives are given on most exercises and you can always ask for recommendations in the chat. I don't expect everyone doing the program to always have access to everything, but I will generally program assuming access to a fully equipped gym.
No longer than 60 minutes. Each workout is designed to be efficient yet effective. Let's face it, you're too busy for long warm up routines and complex exercise set ups. Our programming is straight up "honest work' that will actually move the needle towards being stronger, more muscular and fitter.
This is a 3 day full body training split with "optional days" for those who can and want to do more. Training days + optional days will differ depending on the training season and KPI's set.
Try a free week and see what you think! If you end up not liking the program or simply want to try something else in the future, you can cancel at any time.
I'd recommend that you feel comfortable around the gym, but there's no minimum requirement for strength training, bodybuilding style resistance training or aerobic conditioning.
Join Your Virtual Gym
Seasons of Training - Men
Seasons of Training - Men
Seasons of Training - Men
When you join a team you’re getting more than programming, you’re joining an online community.
Seasons of Training - Men
Seasons of Training - Men
Seasons of Training - Men
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