Jump to your goal:
- Gain Confidence Using the Equipment on the Fitness Floor
- Strengthen and Shape Your Glutes
- Improve Strength, Balance, and Conditioning to Age Well
- Build Strength, Conditioning, and Mental Toughness
- Build Strength and Confidence With a Plan Designed for Moms
- Establish Habits and a Routine That Makes Fitness a Sustainable Part of Life
- Build Strength and Hypertrophy to Result in Real Total-Body Change
- Train at a High Volume to Maximize Muscle Growth and Definition
- Unlock Your Inner High Performer by Building Strength and Discipline
Knowing you want to work out to achieve a goal is one thing; knowing what to do to reach that goal is another. That’s where digital programs in the Life Time app come in: They offer a structured path based on your goals, your experience level, and your training preferences.
“One of the biggest reasons people struggle to reach their fitness goals is not a lack of effort; it’s a lack of structure,” says Eric Proper, senior product manager of the coaching platform at Life Time. “A well-designed program removes the guesswork by providing a clear plan and purpose behind every workout, so you continue to progress. Instead of wondering what to do each time you walk into the club, you can focus your energy on showing up and executing.”
Whether you want to build strength, improve endurance, or gain confidence on the workout floor, following a program turns intentions into actions and makes progress feel more manageable. “Programs create consistency, which is when results happen,” says Proper. “By following a structured approach over several weeks, you’re more likely to build sustainable habits, stay engaged, and make meaningful progress.”
Browse these nine options to find the best program fit for where you are now — and where you want to go. (Note: These eight programs are just a few of the options available in the Life Time app; if your goal differs from these, look in the app to find the program that’s right for you.)
GOAL: Gain Confidence Using the Equipment on the Fitness Floor
If you’re overwhelmed by the fitness floor, you may want a clear, approachable place to start and build real comfort and capability. This program is especially well-suited for beginners, people transitioning from group fitness, or anyone looking to build confidence using equipment.
PROGRAM: Fitness Floor Foundation
Level: Beginner
Length: Three weeks
Workouts per week: Three sessions per week, 30 to 45 minutes each
“Fitness Floor Foundation is designed to help individuals feel confident navigating the fitness floor and using the equipment available at Life Time,” says Proper. “It’s ideal for anyone who feels intimidated by the fitness floor, is returning to exercise after time away, or simply wants to build a stronger foundation before moving into more advanced training.”
Over the course of three weeks, you’ll progress from performing simple machine-based exercises to more dynamic movements using dumbbells, cables, and functional-training equipment. The program blends resistance training, cardio, core work, and light activity while teaching movement patterns and equipment familiarity, helping you develop skills you can use long after the program ends.
“Upon completion, you’ll have a better understanding of how to structure workouts, use common weightlifting equipment, and train with greater confidence and independence,” says Proper.
GOAL: Strengthen and Shape Your Glutes
If you’re ready to train — not just work out — and want stronger glutes with more shape, this program offers progressive guidance week-to-week giving you the structure and the push needed to level up your lower body.
PROGRAM: Glute Camp
Level: Advanced
Length: 12 weeks
Workouts per week: Four sessions per week, 60 minutes each
“Glute Camp is a lower-body-focused strength program built to help you develop stronger, more powerful glutes while improving overall lower-body strength and stability,” says Proper. “Many people choose Glute Camp because they want more than just aesthetic improvements. Strong glutes play an important role in everyday movement, athletic performance, posture, and lower-body power.”
Through a combination of targeted glute exercises, compound strength movements, and progressive training techniques, you’ll work toward building both strength and muscle in your lower body. The glute-focused exercises are complemented by full-body strength to support your results. The program features a mix of heavy lifting, single-leg work, and high-burn finishers. There are also optional conditioning workouts you can layer in if desired to push your results.
“Whether you’re looking to improve your physique, support your athletic goals, or simply get stronger, this program delivers focused training toward one of the body’s most important muscle groups,” says Proper.
GOAL: Improve Strength, Balance, and Conditioning to Age Well
If you’re an active ager who values a healthy and strong body, this program is designed to help you build and maintain the strength, balance, and conditioning necessary to remain capable, confident, and independent.
PROGRAM: ARORA Strong & Steady
Led by: Coach Nick
Level: All levels
Length: Six weeks
Workouts per week: Five sessions per week, 35 to 45 minutes each
“This program is ideal for active-aging adults who want to remain strong, steady, and confident in their daily lives,” says Nick Fey, Dynamic Personal Trainer and metabolic specialist at Life Time, and creator of ARORA Strong & Steady. “It offers benefits to people of all starting points: someone who is new to structured exercise, someone who is returning after time away, or someone who is already active but looking for a thoughtful and progressive plan.”
The workouts are broken down into three strength sessions and two cardio sessions per week. They’re designed to be approachable with clear guidance and progression so participants feel safe and comfortable in their actions. The exercises can also be modified or progressed, depending on needs. Strength, balance, and conditioning are the key focuses to help you maintain muscle mass and bone density as well as optimize your metabolic health.
“One of the greatest strengths of ARORA Strong & Steady is that it combines exercise science with flexibility,” says Fey. “The program encourages you to meet yourself where you’re at, while still providing the progressive challenge necessary to create meaningful change. We’re training you to stay capable for the long run and to be able to keep living your life with as few limitations as possible.”
GOAL: Build Strength, Conditioning, and Mental Toughness
If you enjoy demanding workouts and are seeking purposeful programming that evolves week-over-week and session-over-session, this training system is designed to help you not just train hard, but also train with intention, giving every rep a purpose. Expect strength gains, body composition changes, improved conditioning, and increased confidence.
PROGRAM: Built Different
Led by: Coach David
Level: Intermediate to advanced
Length: Six weeks
Workouts per week: Six sessions per week, 45 to 60 minutes each
“Built Different is a program designed to help people develop the strength, resilience, and mindset to become the best version of themselves,” says David Freeman, CPT, senior director of coach excellence at Life Time and creator of Built Different. “It goes beyond just the workouts themselves. By combining purposeful training, education, and accountability, it helps participants build sustainable habits that improve both their performance and everyday life.”
For six weeks, you’ll follow a clear and structured training plan featuring phase-based progression that steadily increases intensity and complexity. Workouts feature a mix of bodyweight, dumbbell, kettlebell, and barbell movements. Each week builds on the last — adding volume, load, or challenge — so you’re constantly adapting and improving.
“This program is unique because it meets people where they are while challenging them to raise their standard,” says Freeman. “Expect demanding workouts, purposeful conditioning, and a focus on consistency that pushes you to show up and work hard. Success isn’t defined by perfection; it’s defined by consistent progress. You’ll leave each session feeling stronger, tougher, and more confident than when you started.”
GOAL: Build Strength and Confidence With a Plan Designed for Moms
If you’re a mom who’s ready to get stronger, this program meets you wherever you are. Whether you’re new to strength training or are a seasoned lifter, you’ll get a clear plan for continued progression.
PROGRAM: Strong Mom System
Led by: Coach Danica
Level: All levels
Length: Eight weeks
Workouts per week: Four sessions per week, 30 to 45 minutes each
“I couldn’t be prouder to have created this program for women looking to get stronger,” says Coach Danica Osborn, CPT, group instructor and coach at Life Time in Warrenville, Ill., on-demand performer in the Life Time app, and creator of Strong Mom System. “You belong on the fitness floor. You’re not done taking care of yourself just because you’re also taking care of little ones.”
This is an eight-week strength-training program featuring four full-body-focused workouts per week, primarily done on machines, with guidance around weight and progressions. You’ll notice repetition with the exercises: That consistency allows you to build confidence and provides your muscles with the stimulus they need to change. The sessions are designed to be efficient so they can fit into your real-life schedule.
As you move through the program, you’ll also get encouragement from Osborn, as well as her best tips for nutritional support, speaking as a fellow mom.
“The objective of this program is to establish a four-day-a-week training habit that works for you,” says Osborn. “By joining Strong Mom System, you’ll be convinced that you’re strong enough to handle anything.”
GOAL: Establish Habits and a Routine That Makes Fitness a Sustainable Part of Life
This program is for those who struggle to stay consistent with exercise, often rely on external motivation to keep them going, or feel like they’re always trying to get “back on track.” It requires fewer day-to-day decisions about what your workouts look like and offers the opportunity to build a sustainable routine that lasts.
PROGRAM: Consistency Engine
Level: Beginner to intermediate
Length: Six weeks
Workouts per week: 3 sessions per week, 30 to 45 minutes each
“Consistency Engine is built around a simple truth: Results come from what you do consistently, not occasionally,” says Proper. “This program helps you establish the habits, routines, and systems that make fitness a sustainable part of daily life.”
Consistency Engine combines three-session-a-week training with three foundational daily habits: Complete at least 15 minutes of movement to keep momentum going; maintain a regular bedtime to support recovery, energy, and routine; and prepare for tomorrow to make healthy choices easier before the next day begins. Each habit is simple, but together they form a powerful base for long-term success.
The three workouts focus on building strength, with optional bonus workouts available if you’d like to do more.
“You’ll learn how to build momentum and create a routine that fits your lifestyle,” says Proper. “Drawing on proven behavior-change principles, the program helps you turn good intentions into repeatable actions. Instead of relying on motivation, you’ll develop systems that make healthy choices easier and more automatic over time.”
GOAL: Build Strength and Hypertrophy to Result in Real Total-Body Change
If you’re an advanced lifter who’s comfortable in the gym but is seeking structured strength, muscle, and consistency gains, you can expect to be challenged, motivated, and supported every step of this program.
PROGRAM: Body Blueprint
Led by: Coach Hayley
Level: Advanced
Length: Eight weeks
Workouts per week: Six sessions per week, 60 minutes each
“This program is called ‘blueprint’ because it’s quite literally the blueprint of how I train every single day,” says Coach Hayley Akradi, CPT, creator of Body Blueprint. “The goal is to build strength and muscle while also being able to burn fat and improve your body composition. It’s not a weight-loss program; it’s a program where your muscle comes up, and your body fat goes down. You can expect to look and feel different in your body.”
Body Blueprint is a mix of strength and hypertrophy. It’s not done in phases but rather combines the two. Each week includes five strength-training days, along with an optional sixth full-body training day. Each day features a primary movement, and while that movement stays consistent throughout the eight weeks, variables like sets, reps, and volume will change.
The main move is complemented by accessory movements, which you’ll perform as supersets, triple sets, isometric holds, and eccentric movements throughout the course of the program. While time for recovery is built into the program, the full-body day is optional if you’re ever feeling taxed.
(Learn more: “What Is the Body Blueprint Program?”)
GOAL: Train at a High Volume to Maximize Muscle Growth and Definition
If you’re looking to add size or improve definition in your muscles, this training approach is designed to highlight the details that make your hard work stand out. Expect higher-volume training, targeted muscle fatigue, and body-part-focused workouts.
PROGRAM: Pump Protocol
Led by: Coach Antony
Level: Intermediate
Length: Eight weeks
Workouts per week: Four sessions per week, 45 to 60 minutes each
“Pump Protocol is a muscle-building program designed for those who want to focus on physique development and maximizing muscle growth,” says Proper. “Built around proven hypertrophy principles, this program emphasizes higher training volume, targeted muscle fatigue, and progressive overload to help you build size, shape, and muscular definition.”
You can expect focused workouts for specific muscle groups, creating the training stimulus needed to encourage muscle growth. The program leverages strategic exercise selection — with a blend of compound lifts and isolation exercises — and training techniques commonly used in bodybuilding-style training to help you get the most out of every session.
“Whether your goal is building muscle, improving body composition, or creating a more athletic-looking physique, this program provides a structured path toward visible results,” says Proper. “You’ll leave the club feeling accomplished, challenged, and with a serious muscle pump.”
GOAL: Unlock Your Inner High Performer by Building Strength and Discipline
For those who want to become unbreakable and carry that strength into every part of their life, this program features focused training, intentional habits, and mental fortitude designed to sharpen your body and mind while building strength and resilience from the inside out.
PROGRAM: High Performance Playbook
Led by: Brian Mazza
Level: Intermediate to advanced
Length: Eight weeks
Workouts per week: Five sessions per week, 30 to 45 minutes each
“‘High-Performance’ means asking the questions: How can I live the most optimal life possible? How can I be the happiest, healthiest, and strongest, most fit I can be? It’s all about helping individuals tap into certain sides of themselves in order to progress, to achieve certain goals, and to live their best life,” says Brian Mazza, vice president of brand performance for Life Time and leader of High Performance Playbook.
High Performance Playbook was designed by Mazza’s longtime trainer and coach, Tommy Pomatico. This is an eight-week program in which participants can expect to build serious strength and muscle.
Many of the exercises included are basic compound movements — think squats, deadlifts, bench presses, and pull-ups. The volume of training is much lower than what some people may be used to, and that’s because of the focus on bringing intensity to each workout. You’ll alternate between upper-body- and lower-body-focused days with intentional time for rest.
“The simplicity of this program makes it easy to follow, and you can’t beat the results,” says Mazza. “I am the strongest I’ve ever been. My endurance is up, and I look my best as well.”
(Learn more: “What Is the High Performance Playbook Program?”)
