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LP TRAINING FULL BODY

Longevity & Performance Training by TDL

General Fitness, Functional Fitness, Functional Training, Strength & Conditioning
Coaches
Taylor Loyd, Coach Meatball and Coach Brisket

Move 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 centered on big lifts (squat, deadlift, bench, row) along side 2 dedicated days to aerobic training, 1 power day, and an optional mobility routine at the end of the week. This month's focus in the warm-ups are shoulder stability.

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.

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Build Strength That Lasts
This isn't the next big fix, this is a training system engineered to build strength, muscle, and longevity so you can perform longer.
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New Monthly Programming
You don't have to guess or break out a PDF. I will provide progressive programming every month. No guesswork; just work.
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Everything Is On Your Phone
No more excuses, no more confusing programming, no more "I don't have time!" Through the app, everthing is delivered right to a calendar on your phone where you can adjust training, track progress, swap movements, and so much more. It's all right in the palm of your hand. What's holding you back?
Features
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Programming 6 days per week
Daily strength, hypertrophy, proper warm ups & conditioning that’s accessible and challenging for athletes of any level or background.
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HD Instructional Videos
Instructional videos to guide your training, movement by movement and make execution easy
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Detailed, expert instruction
I will hold you accountable and provide the feedback you need to grow
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Teammates to Lift You Up
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a PDF is so last year. The app will push you harder, know you better, and keep you going longer.
Equipment
Recommended
Barbell, Rack, Dumbbells/Kettlebells, Bench, Box & Cardio Machin
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

Prep

A

Shoulder Butterflies x 10 Cat Cow x 5 Worlds Greatest stretch 5/5 2X Banded Dead Bug 5/5 Hand Release Push Ups x 10 2X

B1

Incline DB Chest Press

4 x 8

B2

Pendlay Row

4 x 10

C1

Back Supported Arnold Press

3 x 8

C2

DB Pull Over

3 x 8

D1

DB Rolling Tricep Extension

3 x 12

D2

Zottman Curl

3 x 8

For Quality

E

4 ROUNDS 25 SEC BIKE 100M FARMER CARRY 16 BEAR PLANK PULL THROUGH REST 90 SEC BETWEEN EFFORTS HIGH Efforts on the bike - Score is CALORIES accumulated! Heavy for the carry Heavy for the Pull Throughs

F

Scorpian Stretch

2 x 1:30

Tuesday
Week 1 Day 4

Circuit

A

Hip Flexor Drops x 10/10 Hip CARS x 10/10 2X KB bottoms Up Press 10/10 Lateral Bounds x 10/10 2X 60 Seconds Mountain Climbers rest :30 2X

Aerobic Work

B

4 minute clock @ sustained pace * pick up where you left off 15 DB Push-Ups 8/8 Renegade Rows Ski Erg for cal in remaining time Rest 2 Min x 3 sets + Rest 5 min + 4 min clock @ sustained pace * pick up where you left off 20 Air Squats 15 Russian Kettlebell Swings, 70/53# Row for cal in remaining time Rest 2 Min x 3 sets

C

Couch Stretch

1 x 2:30

Wednesday
Week 1 Day 3

Prep

A

Adductor Spine Rotation 5/5 90 / 90 Shin Box 2X MB Kang Squat x 5 MB Slams x 5 2X

B

Heels Elevated Barbell Back Squat

4 x 12

C

DB Staggered Stance RDLs

4 x 12

D

Hybrid Deadlift

4 x 8

E

Goblet Lunge Walk

4 x 16

2-3 ROUNDS

F

8-10 LANDMINE HACK SQUAT - TEMPO 2 SECOND NEGATIVE 20 PLANK REACHES REST 1 MIN

G

Couch Stretch

1 x 2:00

Thursday
Week 1 Day 2

Core Work

A

3 Sets Arm Bar Get Ups 5/5 Side Plank Rotations 10 / 10 REST 30 SECONDS Banded Wood Chops 10 / 10 REST 45 SECONDS

Aerobic Work

B

10 minute AMRAP @ sustained 250m Row 250m Ski Erg rest 5 min x 3-4 sets

C

Frog Stretch

1 x 3:00

Friday
Week 1 Day 5

Prep

A

Inchworm + Runners Lunge x 10 into.... KOT Lunge x 5/5 SL Plate Hops 10/10 3X

B1

Seal Rows

3 x 12

B2

Half Rack Front Squat

3 x 14

C1

Alternating DB Chest Press

3 x 16

C2

KB Lateral Lunge

3 x 20

D1

Barbell Split Squat + Deficit

3 x 16

D2

DB Tripod Row

3 x 16

Circuit

E

3-4 Rounds 10-12 Per Leg Single Leg Hip Thrust 20/20 Sec each side Renegade ISO Hold * these are so hard and im sorry not sorry - you can also put your opposite hand on another DB or elevate it some how rest as needed

F

Childs Pose

1 x 3:00

Saturday
Week 1 Day 6

Warm Up

A

Worlds Greatest x 5/5 Cat Cow x 5 2X Arm Bar Turn Overs x 5/5 Kang Squat x 5 2X

B

YTW's

3 x 30

Circuit

C

standing position to jump x 5 rest 30 sec 2X MB Rotation Slams x 10 KB POP Clean x 5 - load the weight here rest 1 minute 3X

Every 2 Minutes x 6

D

6 x E2M 1 Power Clean + 3 Hang Power Cleans 6 x Lateral Bounds * If you don't feel comfortable using a barbell yet you can Use DB's and increase rep Count to 3 DB Power Cleans from the Ground + 3 DB Hang Power Cleans

20 MIN AMRAP

E

15 CAL ROW 12 DB PUSH PRESS 9 BURPEE OVER DB * 25/25 SIDE PLANK AFTER EACH SET

F

G

Pigeon Stretch

1 x 2:00

Coaches
coach-avatar 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-avatar Coach Meatball

Meatball has been coaching for 8 years. He is very experienced in recovery ( sleeping ) and nutrition (snacking).

coach-avatar 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 ).

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A Lifestyle of Fitness, Strength, and Longevity

It's time to stop wasting time and start translating your training into RESULTS! I've dedicated my life to being able to provide you with the highest quality programming. My team and I are waiting to make your life better...one valuable piece of education;

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

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