@LockAndLift
Simple, structured fitness programs for busy people.
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Lock&Lift Blueprint
Lock&Lift Blueprint
Get a fully customized Lock & Lift training program built specifically for your goals, experience level, schedule, and available equipment.What you will get:• Fully customized training program built around your goals, experience, and fitness level• Structured weekly plan based on how many days you want to train• Equipment-specific programming for gym, home gym, or minimal equipment• Progressive training approach to steadily build strength, muscle, and performance• Warm-up guidance and RPE training guide to help you train safely and effectively• Delivered in a clean, professional Lock & Lift program layout• Built directly from your questionnaire responses so the program fits your body and goals
1RM Tracker
1RM Tracker
The 1RM Tracker helps you estimate and track your strength without needing to max out.Built for lifters who want a simple way to measure progress, use training numbers more effectively, and stay on top of their strength over time.
Base Builder
Base Builder
Base Builder is a 3-day full body program designed to help you build strength, improve movement quality, and create a solid training foundation. It is built for those who want a clear structure, effective exercise selection, and steady progression without unnecessary complexity. The goal is to develop confidence in the basics, reinforce proper execution, and set the stage for long-term results.What You Will Get• A 3-day full body training split with 1 optional recovery/core-conditioning day• Beginner-friendly structure with a more premium training flow•Clear rep ranges, tempo, rest periods, and RPE guidance• Smart exercise selection with gym, alternative, and home options• Built-in progression methods to help you improve week to week• Coaching notes to improve execution and training quality• A tracker to monitor performance and keep progression organized
Strength Builder
Strength Builder
Size Builder
Size Builder
Glute Authority
Glute Authority
Glute Authority is a 6-week glute training system built for real results — not random booty workouts.Most glute programs chase burn and pump, but ignore what actually drives glute development: strength, lengthened tension, and athletic function. This program was built to fix that.Inside, you’ll get a structured glute program with clear progression, glute-focused workout days, built-in tracking, exercise alternatives, home options where applicable, and coaching tools that make the program feel guided instead of generic.What’s included:- 6-week structured glute program- Glute Activation Protocol- Glute Cue Coaching Guide- Optional Mechanical Drop Sets- Tempo, rest, and RPE guidance- Built-in workout trackingReal structure. Real progression. Real glute training.
Core Performance
Core Performance
Mobility Protocol
Mobility Protocol
A simple, structured mobility routine built to help you move better, warm up properly, and train with less stiffness—includes guided movement prep drills, mobility flows, clear exercise swaps, and an easy-to-follow routine.
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