Lifted Up Foundations: Training by Kyle Evans in TrainHeroic

Lifted Up Strength

General Fitness, Personal Training, Weightlifting, Nutrition Counseling, Strength & Conditioning

Coach

Kyle Evans

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

$29 / mo

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Take the guesswork out of training.

A structured program tells you exactly what to do each session, which exercises to perform, how many sets/reps, and how to progress. This eliminates decision fatigue and random workouts, which are one of the biggest reasons people stall or quit. A structured program tells you exactly what to do each session, which exercises to perform, how many sets/reps, and how to progress.

Consistent Progress

Because progression is planned (not random), you’re able to build strength week to week in a measurable way. You’re not “just working out”—you’re following a system designed to steadily increase load, reps, and performance over time.

Better Technique & Injury Prevention

Repeating key movements with intention allows you to actually learn them. Structure keeps exercise selection consistent so you can refine form, improve control, and reduce the risk of injury—especially important for beginners or returners.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow. Get monthly feedback and updates to the program.

Programming 6 days per week

Daily strength, conditioning, and skill training that meets you where you are at. Scalable from 3 to 6 days a week to fit your schedule.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

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

Landing Drills

3 x 2 @ 20

Goblet Squats

3 x 8

Inverted Row

3 x 8

Circuit

3 Rounds for Time (RFT) x10 Pushups x8 KB Swings x25 yd BW Lunges x25 yd KB Suitcase Carry

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

A Run

5 x 2:00 @ 2:00

Front Plank on Elbows

3 x 0:30

Russian Twist

3 x 0:30

Wednesday

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

Rowing

1 x 10

Low Pogo Jumps

1 x 10

MB Slam

3 x 3

Incline DB Press with Palms Facing In

3 x 8

Lat Pulldown

3 x 8

Bench Dips

2 x 12

Banded 4-Way Neck

2 x 12

Plate Pinch Grip Hold

2 x 0:20

Thursday

Full Body

T-Spine Reach

1 x 10

Low Pogo Jumps

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 2 @ 20

Single Leg Squat

3 x 8

Squat Abduction With Band

3 x 8

DB Chest Fly

3 x 8

Rear Delt Flyes

Isometric Lunge Hold

3 x 0:30

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

Forward Bound

3 x 10 @ 8

5-10-5 Sprints

5 x 1 @ 10

100 m Sprint

3 x 100 @ 9

DeadBug

3 x 0:30

Flutter Kicks

3 x 0:30

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

Broad Jump

3 x 2

Suitcase Deadlift

3 x 8

Seated DB Press

3 x 8

Goblet Lateral Lunge

3 x 6

DB Lateral Raise

2 x 12

DB Bicep Curls

2 x 12

DB Farmer's Walk

2 x 25

Coach

More from Lifted Up Strength

Kyle Evans

FAQs

Do I need any previous weightlifting experience?

No. This program is specifically designed for beginners and those returning to fitness after time away. Every exercise is taught with clear instruction and modifications to meet you where you are.

What equipment do I need?

The program can be adapted to your available equipment. Whether you have access to a full gym or just basic equipment, we'll provide guidance on exercises and alternatives so you can train effectively. The program is designed to build up muscle before moving on to barbell compound exercises.

How many days per week should I train?

Most participants train 3–4 days per week. The program is structured to balance strength training, recovery, and consistency, helping you make steady progress without feeling overwhelmed. But we know life gets busy so it is scalable from 3 to 6 days a week based on your availability and experience.

Is this program faith-based?

Yes. Lifted Up Strength is built on faith-centered values that emphasize discipline, purpose, perseverance, and growth. Want to work on your spiritual growth? Sign up for our newsletter to get weekly Bible study PDFs sent to your email to do.

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Lifted Up Foundations