@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
Starter Stack
Starter Stack
Best for beginners.Includes:Beginner Full Body ProgramBodyweight FocusedAthletic Core Program
Strength Stack
Strength Stack
Best for strength-focused buyers.Includes:Strength ProgramDumbbell-Focused Strength ProgramKettlebell Focused Program
Growth Stack
Growth Stack
Best for gainz buyers.Includes:Volume - Muscle GrowthDumbbell-Focused Muscle GrowthAthletic Core Program or Beginner Full Body as bonus
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
Bodyweight Builder
Bodyweight Builder
The Lock & Lift Bodyweight Focused Program is a structured full-body training plan built to help you improve strength, control, work capacity, and consistency using bodyweight-focused movements.Inside, you’ll get: A 3-day full body training program 1 optional conditioning + core day A clear program snapshot so you know exactly how it works A simple program guide for how to use the plan properly A warm-up guide An easy-to-follow RPE guide Clear progression rules so you know how to keep improving Fully structured workout days A built-in workout tracker beside the training days for easy logging Clean, organized Excel format for simple use and progress tracking This program is designed to be straightforward, effective, and easy to follow whether you’re training at home or keeping your setup minimal.
Strength Builder
Strength Builder
Dumbbell Strength Builder
Dumbbell Strength Builder
The Lock & Lift Dumbbell Focused Strength Program is built for people who want a straightforward strength plan that still feels structured, effective, and challenging. This program uses dumbbell-focused training to help you build strength, improve control, and push consistent progress without overcomplicating the process. It’s designed to be simple to follow, but strong enough to feel purposeful every session.What you will get:• 6-week dumbbell-focused strength program• Program Snapshot with a full overview of the plan• How to Use This Program section so you know exactly how to run it• Progression System explaining how to progress week to week•Exercise Swap Matrix for substitutions when needed•FAQ section covering key questions and common issues•Structured workout days with built-in tracking
Size Builder
Size Builder
Dumbbell Size Builder
Dumbbell Size Builder
Core Performance
Core Performance
Kettlebell Builder
Kettlebell Builder
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