Follow the TCT method, wherever you train
Free in the app
Download the app and these are yours.No card, no trial clock.
Strength Foundation
6 weeks, 3 days a week, full gym
Squat, bench and deadlift from the ground up, for anyone new to a barbell.
At-Home Kickstarter
3 weeks, 3 days a week, no equipment
Short sessions in your living room, with a test day at the end that shows it worked.
TCT Teenager
6 weeks, 4 days a week, full gym
Strength, power, sprint days and mobility for teenagers, with a video demo on every exercise.
Mobility & Movement
4 weeks, 4 days a week, no equipment
Range of motion and movement quality, for the days you need to move better more than lift more.
Off-Season Reset
4 weeks, 3 days a week, dumbbells
The block between seasons: recover, rebuild your base, then get ready for the next one.
Month after month
No end date.New programming lands every month.
TCT Athlete
Ongoing, 5 days a week, full gym
Strength, speed, power and conditioning, written fresh each month for TCT members.
TCT Lite
Ongoing, 5 days a week, dumbbells
The same month on dumbbells and kettlebells, for people training without a barbell or a rack.
Blocks with a finish line
A start, an end, and a clear job in between.
Hockey Performance
6 weeks, 4 days a week, full gym
Skating speed, explosive power and on-ice conditioning.
Lacrosse Athlete
6 weeks, 4 days a week, full gym
Agility, strength and the engine to last a full game.
Soccer Performance
6 weeks, 4 days a week, full gym
Sprint speed, change of direction and match-day endurance.
Baseball/Softball Power
8 weeks, 4 days a week, full gym
Rotational power and arm health for hitting and throwing.
Hypertrophy Phase
8 weeks, 4 days a week, full gym
Muscle building on progressive overload, with the volume climbing week over week.
Speed & Agility
4 weeks, 3 days a week, dumbbells
Acceleration, top speed and change of direction.
Strong After 50
4 weeks, 3 days a week, dumbbells
Written for women over 50: light dumbbells, balance work every day, and a week-4 retest that puts the progress in numbers.
HYROX
Three levels, eight weeks each.Every station lists a substitute, so all three run at TCT or any commercial gym.
HYROX Beginner
8 weeks, 3 days a week, full gym
Your first race, built from zero, finishing with a timed half-race simulation.
HYROX Intermediate
8 weeks, 4 days a week, full gym
Built to cut time off your finish, with a race simulation every week that becomes a full one in week 8.
HYROX Pro
8 weeks, 5 days a week, full gym
Race-weight sleds and compromised running, peaking at a full race-effort HYROX.
Every program, one price
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