Programs

*All programs are delivered through the Truecoach app. Each workout includes warmups, rest times, and instructional videos for each exercise.

Strength/Hypertrophy

HTG Base (most popular):

  • 3 days/week, 45-60 minutes per session, can be done at any gym

  • Full body split in each workout. Following a progressive overload plan to keep the gains coming

  • For those who are beginning their fitness journey or for anyone who doesn’t have a lot of time

HTG Strong:

  • 4 days/week, 60-75 minutes per session, can be done at most commercial gyms

  • 2 upper body sessions, 2 lower body sessions/week + warmups

  • For those who want to focus on adding weight to the bar and getting as strong as possible. 1-2 years of training is recommended

HTG Body:

  • 3-5 days/week, 45-60 minutes per session, can be done at any commercial gym

  • 2-3 upper body sessions, 1-2 lower body sessions/week + warmups

  • For those who love the feeling of an intense pump and want to prioritize aesthetic goals. At least 1 year of training experience recommended

HTG Hybrid:

  • 5 days/week, 60-75 minutes per session, can be done at almost any commercial gym (requires the use of bands/chains if able)

  • 4-5 running or cardio sessions/week lasting anywhere from 30-60 minutes

  • Perfect for anyone who wants to get bigger and stronger but also improve their endurance. 2+ years of training is recommended

Functional

Note: It is not recommended that you attempt these programs without 1-2+ years of strength/hypertrophy focused lifting

HTG Functional (most popular):

  • 4-5 days/week, 60 minutes per session, preferably done at a functional style gym but can be done at any commercial gym

  • 3 upper body sessions, 2 lower body sessions/week + warmups

  • Includes a metcon-style conditioning piece at the end of each strength training session. Perfect for anyone wanting to start functional training or if you want to switch up your typical bro split

HTG Endure:

  • 5 days/week, 60-75+ minutes per session, preferably done at a functional style gym

  • 2-3 upper body sessions, 2-3 lower body sessions/week + warmups

  • Includes 2 workouts/day (1 lifting session, 1 cardio session)

  • More intense than HTG Functional. Great for anyone in the military or training for the military

HTG Compete:

  • 5 days/week, 60-75+ minutes per session, preferably done at a functional style gym

  • 3 upper body sessions, 2 lower body sessions/week + warmups

  • Meant for someone proficient in olympic lifting and/or CrossFit training.

  • Our most advanced program we offer. Recommended that you have 3+ years of functional training before starting this program

Running

HTG 10K:

  • 16 week progression to get you ready to run anything from 10k to a half marathon

  • Designed for someone simply wanting to train up for a race or someone prepping for a military selection (RASP, SFAS, BUD/S, etc). 6 months-1+ years of running experience recommended

  • Can be used along with some of our other programs

HTG 5K (most popular):

  • 7 week progression to get you ready to run any distance from 800m-5k (~3 miles)

  • Designed for someone wanting to get better at running shorter distances, faster. Minimal running experience recommended

  • Can be used along with any of our other programs

HTG Ultra:

  • 16-18 week progression to get you ready to run any distance from a marathon to a 100k

  • Intended for a running athlete, military athlete, or someone who wants to run their first marathon or ultra

  • Designed to be a stand-alone program with 0-3 days of lifting built-in