Program Design & Progression
Every LFT Athletics program is built around a phased structure that drives long-term progress. The system uses progressive overload, training variety, and shifting focus to keep training effective and sustainable. Programs evolve through strategic adjustments to volume, intensity, tempo, and rest periods so clients continue progressing without feeling lost or burned out.
Phase-based system: Structured training phases guide your progress through distinct goals and adaptations.
Progressive overload: Systematic increases in training demands ensure continuous strength and performance gains.
Training variety: Diverse exercises and methods prevent plateaus and keep training engaging.
Shifting focus: Strategic emphasis on different training qualities optimizes long-term development.
Volume & intensity: Precise adjustments to volume, intensity, tempo, and rest drive sustainable progress.
Training Phases
Phase 1
Foundation
Build core strength and movement patterns
Phase 2
Strength
Develop maximum strength and power
Phase 3
Performance
Apply strength to athletic performance
Phase 4
Maintenance
Sustain gains and prevent injury
LFT Starter Program
4 Weeks - $20
The Foundations Starter Training Plan is perfect for beginners who are new to resistance training, or the individual who has been away from fitness for a while. Rebuild your foundation with simple, structured workouts using a Push / Pull / Core / Lower split. This program emphasizes building a strong base through functional movements and proper exercise techniques. Designed to develop consistency and re-establish proper training habits. The perfect re-entry into training. In person training is available as an add on option for the Edmonton and surrounding Area.
PurchaseLFT Foundation Series
12 Weeks - $60
The perfect follow up to the starter program, or for someone looking to begin a structured program before jumping into a hypertrophy or strength program. This program focuses on low-rep, high-weight exercises targeting major muscle groups. With a combination of compound and isolation movements, participants will build functional strength. Builds strength, confidence, and consistency. Applies progressive overload in a controlled, effective way. In person training is available as an add on option for the Edmonton and surrounding Area.
PurchaseHypertrophy Program
12 Weeks - $60
The Hypertrophy Training Plan targets muscle growth and definition, ideal for those aiming to increase muscle mass and improve physique aesthetics. This program incorporates moderate-rep ranges with a focus on volume and time under tension. Exercises are selected to maximize muscle pump and metabolic stress, using both compound and isolation movements. Push/Pull/Legs or Upper/Lower split options. Progressive overload applied for continuous development. In person training is available as an add on option for the Edmonton and surrounding Area.
PurchaseStrength Program
12 Weeks - $60
The Strength Training Plan is designed for individuals looking to increase their overall strength and power. A structured program focused on developing strength through major compound lifts and progressive training cycles. This program focuses on low-rep, high-weight exercises targeting major muscle groups. Progressive overload is emphasized to ensure continual improvement and adaptation. In person training is available as an add on option for the Edmonton and surrounding Area.
PurchaseHybrid Performance Program
12 weeks - COMING SOON!!
A comprehensive strength and conditioning program built for real-world performance. This system integrates strength training, conditioning, kettlebell work, TRX, and mobility to develop total-body capability, durability, and control under load. Designed with a functional, firefighter style approach, this program prepares you for high output environments .It targets often overlooked areas to enhance balance, reduce injury risk, and maximize performance. In person training is available as an add on option for the Edmonton and surrounding Area.
PurchaseCustom Program
4weeks - 1 year
A fully personalized training program built around your specific goals, experience level, schedule, and performance needs. Programs can range anywhere from 4 weeks to 12 months, allowing for short-term resets or long-term structured development. Whether your focus is strength, hypertrophy, fat loss, or hybrid performance, your program is designed to evolve with you through strategic progression and proven training principles. Every program is tailored to your individual requirements, including exercise selection, training split, intensity, and progression model—ensuring it fits your lifestyle and delivers real results. Pricing is determined after consultation, based on the level of customization, program length, and support required. Contact for pricing using the purchase link.
PurchaseTRX Hypertrophy Program
12 weeks - $60
Hybrid Strength + Suspension Training A complete system combining TRX and hypertrophy-based lifting to develop muscle, stability, and conditioning. By maintaining progressive strength work alongside suspension training, you build not just size — but control, balance, and real-world strength.
PurchaseLFT Hybrid Hypertrophy and Conditioning
4 weeks - $25
LFT Hybrid Hypertrophy Conditioning Routine This isn’t just a workout—it’s a controlled assault on fat and weakness. Compound lifts at RPE 7 10–12 rep hypertrophy focus Circuits + complexes pushed to RPE 8 You’ll build muscle, spike your conditioning, and leave every session drained—in the best way. Great way to get everything in and no wasted time. If you like this can be built into a 12 week routine.
Purchase
LFT
Additional Program Information
Program completion
12 Weeks
WHAT HAPPENS AFTER YOUR PROGRAM? LFT Athletics is not just a program, it’s a structured training system built for long term progression. After completing your program, you have two clear paths to continue: UPGRADE YOUR TRAINING. Move into your next phase and continue progressing with a NEW structured program designed to build on what you’ve already developed. This is recommended for continued progression, or you could Run It Back and work on getting Stronger. Repeat your current program with increased weight, improved execution, and higher intensity to maximize results and reinforce your foundation. Continued app access FEE is required. No matter which path you choose, you stay within the LFT system and remain focused, structured, and progressing.