LIT Training Programs

Custom Fitness, Lasting Wellness

We offer three types of training programs:

1. Lifestyle/transformation - the program involves weekly check ins with nutritional guidance

2. Competition - Preparatory training and nutrition specifically for bodybuilding competitions

3. Standalone training programs

Sign Up for Our Programs!

Our standalone training programs are designed for individuals who want expert guidance without ongoing coaching. Whether you're new to the gym and unsure where to start, you've been training consistently but need a structured plan to follow, or you're an athlete looking to maximize your performance, these programs provide everything you need to succeed. Upon purchase, you'll receive access to our training app, which includes a preloaded workout program, detailed exercise demonstrations and explanations, and built-in progress tracking tools. These programs are designed to be performed in a commercial gym setting and are best suited for those with access to a wide variety of equipment, though they can also be used in a well-equipped home gym.

6-Week LIT Build & Shape Program

The Build & Shape Program is a 6-week self-guided training plan designed to help you build lean muscle, improve overall body composition, and develop strength from head to toe. This structured program includes upper-body and lower-body workouts, cardio prescriptions, and core training to create a balanced approach to fitness. Delivered through the LIT Health app, you'll have access to exercise demonstrations, detailed movement instructions, and progress tracking tools to help you stay consistent and achieve results.

8-Week Athlete Program

The Athlete Performance Program is an 8-week self-guided training plan designed to help athletes build strength, increase power, improve agility, and enhance overall athletic performance. This comprehensive program combines upper-body and lower-body strength training with plyometric workouts, HIIT cardio, and core training to develop explosive movement, speed, and resilience. Built to benefit athletes across a variety of sports, the program focuses on transferable skills that translate to improved strength, conditioning, and performance both on and off the field. Delivered through the LIT Health app, you'll have access to exercise demonstrations, detailed movement instructions, and progress tracking tools to help you maximize results.

Men's Specific 6-Week Program

The Men's Specific Program is a 6-week self-guided training plan designed to help men build strength, increase muscle size, and develop a balanced, athletic physique. Built around the proven principle of progressive overload, this program systematically challenges your body to promote continuous gains in strength and muscle development. The program includes upper-body and lower-body workouts, core training, and dynamic stretching to support performance, mobility, and recovery. Delivered through the LIT Health app, you'll have access to exercise demonstrations, detailed movement instructions, and progress tracking tools to help you stay consistent and achieve measurable results.

At-home Booty Blast & Shape Program

The At-Home Booty Blast & Build Program is a 3-days-per-week training plan designed to help you strengthen, shape, and grow your glutes with quick, effective workouts that fit into even the busiest schedule. Whether performed at home or added to your regular gym routine, this program serves as the perfect glute-focused supplement to your existing strength training. Using minimal equipment—including a booty band, resistance bands, a yoga ball, and light to moderate dumbbells or kettlebells—each workout takes less than 20 minutes while targeting the glutes from multiple angles to maximize activation and growth.

Beyond aesthetics, strong glutes play a critical role in overall function, supporting better posture, balance, athletic performance, and everyday movements such as walking, climbing stairs, lifting, and bending. If you're looking to build rounder, firmer, stronger glutes that look great in and out of clothes while also improving functional strength and movement, this program provides the focused training needed to help you achieve your goals.

Lifestyle and Transformation Training Program

FOR THOSE READY TO MAKE A CHANGE. THIS FOUNDATIONAL 6-MONTH PROGRAM OFFERS:
custom workout plans
personalized nutrition plan
weekly check-ins with your personal trainer and nutrition coach
access to our exclusive app
behavior modification techniques to ensure long-term success
and clinical evaluations to check key vitals and track your progress

Discover our expert training programs in Pittsburgh. We’ll work with you and your lifestyle to create a sustainable workout and nutrition plan backed by our clinical and professional experience so you have the ultimate roadmap to health and longevity FOR YOU.

Lasting Results. Sustainable Habits. Expert Help.

Start Your Lifestyle/Transformation Training!

Competition Training Program

Designed for athletes who crave their next level, this 6-month program combines:

advanced training routine blueprint
clinical assessments
competition preparation

…all under the guidance of top-tier athletes and experts who understand what it takes to succeed at the highest level.

INCLUDED IN YOUR COMPETITION TRAINING PROGRAM

custom workout plans
personalized nutrition plan
weekly check-ins with your personal trainer and nutrition coach
access to our exclusive app
behavior modification techniques to ensure long-term success
and clinical evaluations to check key vitals and track your progress

Start Your Competition Training!