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One Gym.
Three Styles.
Real Results.

Purposeful programming

At Project LVLUP, we train with purpose. Our program is built around three class styles that combine strength, conditioning, skill development, and community; designed to meet you where you’re at and push you to your next level.

Program Overview

Class Styles

duration

focus

key days

lift it up

60 min

Strength & technique

Tues, Thurs & Sat

Sweat it up
30 min
Metcon & endurance
Tues, Thurs & Sat
Tone it up
60 min
Functional fitness & fat loss
Mon, Wed & Fri

Lift it up

Build Strength. Master Technique.

A 60-minute strength-focused session centred on progressive overload, lifting mechanics, and confidence with barbell movements. Ideal for anyone wanting to improve their performance and lift with purpose.

Sweat it up

Fast. Efficient. Engine Building.

A 30-minute high-intensity session targeting metabolic conditioning, cardiovascular endurance, and grit. Designed to burn calories, boost aerobic capacity, and fit into a busy schedule.

Tone it up

Strength, Mobility & Body Composition

A 60-minute blend of functional fitness, resistance training, and movement quality. Perfect for those chasing fat loss, muscle tone, and better mobility in a supportive, sweaty environment.

How Our Program Works

At Project LVLUP, we don’t do random workouts. Our training system follows a year-round structure, broken into four quarters, each with a clear purpose: to help you get stronger, move better, and perform at your best, no matter your starting point.

Each quarter is made up of four key phases:

General preparation phase

We lay the foundation for the training block by focusing on movement quality, joint stability, mobility, and moderate intensity work. This sets the tone for stronger, safer, and more efficient lifting and conditioning in the weeks to follow.

Powerbuilding

This is where strength and performance take centre stage. You’ll develop raw strength, speed, and muscle mass using powerbuilding-style training. Blending the best of hypertrophy and strength work.
It’s designed to improve the way your body moves, builds functional athleticism, and keeps you feeling capable and youthful.

Overreaching Phase

In this peak phase, intensity rises to stimulate both power and strength gains. You’ll challenge your body at a higher level, just before we bring it down into recovery. We call this the “test zone” where you push limits, build resilience, and finish strong.

Recovery & Bridging Phase

Every training quarter ends with a deload and reset. Here, we reduce overall training stress to allow the body to recover, adapt, and rebuild stronger.
We also use this time to address weak points or individual movement patterns identified in the previous block.

Smart Structure Meets Smart Recovery

Our strength system runs on a weekly undulating model, meaning you’ll experience different intensities and movement patterns across each week, not just progressive overload in a straight line.
We carefully manage total training volume, joint stress, and movement variety across all planes, keeping your body progressing without burning out.

Conditioning That Complements Strength

Your Sweat It Up and Tone It Up classes follow a structured fitness progression alongside our strength blocks:

  • We begin with a mix of maximal and submaximal intervals (e.g. work/rest ratios for output and recovery).

  • Then we extend work efforts with shorter rest periods to build staying power.

  • Finally, we train aerobic endurance — teaching your body to work for longer at lower heart rates, ideal for fat loss, energy, and recovery.

All conditioning work is programmed to complement the strength system — meaning you won’t burn out your CNS or sacrifice recovery. Everything works together to create results that last.

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