TEAM BUILD
Longevity & Performance Training by TDL
Weightlifting, BodybuildingBuild Muscle. Get Strong. Look Like You Lift. Join a team designed to help you build real muscle and strength through smart, progressive training. Each month, unlock new programming that keeps you challenged — without overcomplicating the basics.
This Month’s Focus: This 4-week cycle is built around four structured lifting days (lower, upper, lower, upper ) and one zone2 conditioning day, an optional accessory session plus zone 2 and 1 mobility routine for your rest day. The program is designed to support recovery between sessions, work capacity, and physique goals.
We train with intentional strength & hypertrophy work, progressive overload, tempo training, and drop sets to maximize growth and strength with helpful RPE & RIR's.
Proper Warm-Ups & targeted activation work Intentional hypertrophy blocks with smart overload Expert cueing to maximize mind-muscle connection All levels welcome — learn to train hard, train smart, and build a physique you’re proud of
Why It Works: Build lean, strong, defined muscle Improve movement quality while pushing intensity Train in a way that supports recovery — not burnout Build strength that carries over into everything else Every month stacks on the last for consistent progress This isn’t random workouts. This is structured programming built to get you results. Subscribe, train with intention, and build the body you’ve been working for.
Warm Up
A
Roll Out Quads 1 MIN PER into.... 1-2X 5/5 Hip Drifts :45s Dynamic Frog Stretch 5/5 ALT Runners Lunge
Primer
B
2-3 Sets :30s Sumo Squat Stretch - elevate heels ONLY if you need to for heels to be down 6/6 Step Downs - low enough box to be able to control all the way down and just tap 10 Jump Lunges
C1
Barbell Back Squat
5 x 6
C2
90/90 Shin Box w/ Extension
5 x 8
D1
Dual DB RDLs
3 x 10
D2
Side Plank Hip Dips
3 x 20
E
Heel Elevated Offset Bulgarian Split Squat
3 x 20
F
Glute Cable Kickback ( 2 variations )
3 x 24
Quad Finisher 2-3X
G
Seated Leg Extension x 10 - 1 sec pause at top RIR : 0-1 Quad Lunge Walk x 20 * just do body weight and cycle your reps a little faster than what the video shows :-) Rest 1 min now crawl out of the gym with the gnarliest Quad pump
H
Half Saddle 90/90
1 x 4:00
Warm Up
A
Roll Out Lats 1 MIN PER into... 2x 5 Inchworm + Runners Lunge 20s Down Dog 5 Cat Cow
Primer
B
8/8 Bottoms Up Press :30s Foam Roller See Saws 15 Banded Face Pulls
C1
Bench Press
5 x 5
C2
Thoracic Mobility * Foam Roller
1 x 0:45
D
Back Supported DB Shoulder Press
4 x 8
E1
Incline Chest Press
3 x 10
E2
Chest Supported DB Rows
3 x 12
F
Cable Lateral Raise
3 x 24
FINISHER
G
2-3 Sets ( you can use cables or bands for tricep / curls ) :30s Hand Release Push Ups 12 Cable Tricep Ext 20 Banded Curls
H
Box Shoulder Stretch
1 x 3:00
Core Work
A
3-4 Rounds 30 Sec on 30 Sec Off ALT V-Ups * you can add load to increase intensity Hollow Flutter Kicks Plank Hip Dips Light Lateral Raises T-Raises
Zone 2 40-60 MIN
B
Incline Walk, Jog, Stairmaster, Machine Work put on a podcast or some jams and just lean into it! I promise it'll pay off
Warm Up
A
Spine Mobility 1 MIN into.... 1-2x 5/5 Adductor Rock Back 5 Cat Cow 5.5 ALT Runners Lunge
Primer
B
2x 5/5 Side Plank Hip Thrust * 2 sec pause at top 5/5 SL RDL 5/5 Lateral Bounds
C
Sumo Deadlift
5 x 6
D
Hack Squat ( Tutorial )
3 x 8
E
Offset Step Backs
3 x 24
F1
Laying Leg Curl ( tutorial )
2 x 12
F2
Dual DB Reverse Lunges
2 x 20
G
Hyperextension ( Glute Focus )
2 x 20
H
Couch Stretch
1 x 4:00
Warm Up
A
3 MIN ROW into.... 2x 10 Down Dog Toe Touch 5 Cat Cow
B1
Low Band Assisted Pull Ups
B2
DB Floor Chest Press
4 x 10
C
Pin Loaded Neutral Grip Shoulder Press
4 x 10
D1
Cable Lat Pull Down
3 x 10
D2
Underhand Cable Lat Pull Down
3 x 10
E1
Cable Face Pulls ( Rope Attachment )
3 x 12
E2
Standing DB Lateral Raises
3 x 10
LAT FINISHER
F
Straight Arm Lat Pull Down DROP SET pick Moderate/Heavy Weight Go to failure Drop the weight and go to failure again REST 1-2 MIN Then Repeat
G
Scorpian Stretch
@ 4:00
Accessory
A
3 Sets ABDUCTION x 12-15 ADDUCTION x 12- 15 RIR : 0 Take last set to complete failure
Zone 2 40-60 MIN
B
Incline Walk, Stairmaster, Machine Work put on a podcast or some jams and just lean into it! I promise it'll pay off
Taylor Dayne 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.
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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