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Programs · 18 programs
A plan for every week
Week-by-week training with a session for every training day, a tracker to tick them off, and reminders in your calendar.
Lit Crew / Programs
Programs
Week-by-week training, a session for every training day.
Foundation 4 weeks · 3 days a week · BeginnerFour weeks, three full-body sessions a week, about forty minutes each. The block to start with, at home or in a gym. Crew Training- Full Body: Beginner 4 weeks · 3 days a week · BeginnerKory’s full-body plan to start with: one session, three non-consecutive days a week, finishing on easy cardio. Crew Training
Full Body: Intermediate 4 weeks · 3 days a week · IntermediateThe barbell version of Kory’s full-body plan, three days a week (four when you have the time). Crew Training
Full Body: Advanced 4 weeks · 4 days a week · AdvancedFour full-body sessions a week, heavy compound lifts first, supersets after, finishing with a short cardio burner. Crew Training
Bro Split: Beginner 4 weeks · 5 days a week · BeginnerOne muscle group a day, five days a week: chest, back, shoulders, arms, legs. Crew Training
Bro Split: Intermediate 4 weeks · 6 days a week · IntermediateKory’s heavier split, five days a week with an optional sixth for cardio and core. Crew Training
Bro Split: Advanced 4 weeks · 5 days a week · AdvancedOne muscle group a day, five days a week, high volume, with drop sets and supersets to finish each one off. Crew Training
Upper / Lower: Beginner 4 weeks · 4 days a week · BeginnerUpper body Monday and Thursday, lower body Tuesday and Friday. Crew Training
Upper / Lower: Intermediate 4 weeks · 4 days a week · IntermediateFour days a week: a heavy upper and lower day, then a volume upper and lower day. Crew Training
Upper / Lower: Advanced 4 weeks · 4 days a week · AdvancedUpper body Monday and Thursday, lower body Tuesday and Friday, with a heavy day and a volume day for each. Crew Training
Fat Burner Circuit: Beginner 4 weeks · 3 days a week · BeginnerAbout thirty minutes, three days a week: five moves, thirty seconds on and thirty off, three times through, then an incline walk. Crew Training
Fat Burner Circuit: Intermediate 4 weeks · 3 days a week · IntermediateAbout forty minutes, three or four days a week: six moves, forty seconds on and twenty off, four times through. Crew Training
Recommended gear
What we would train any of the programs in, from the shop.
LIT Track Short — Olive
$40
Room to move through every week of a program.
Shop the LIT Track Short — Olive
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What is new in Lit Crew, in one short email: new programs, a recipe worth cooking and the next forum date. Sent only when there is something worth reading.