Women's Program
Progressive strength training built for women, glutes, upper body, full-body work, cardio anchors. 3–5 days/week.
Join the Women's Group →TDP Training App
Structured training.
Built to progress.
Written programs, video demos, and workout logging for lifters at any level. If you want the training side of TDP without full 1:1 coaching, this is where you start.
First week completely free
Three Programs
Pick the one
that fits your week.
Men's Program
Classic hypertrophy and strength split. Progressive overload, structured deloads, four-day training week.
Join the Men's Group →At-Home Program
Dumbbell and bodyweight only. Written for a home gym, spare bedroom, or a hotel. Included with either group.
Start At-Home Training →Included
What you get
inside the app.
- First week completely free
- Structured programming updated regularly
- Video demos for every exercise
- Workout logging built in
- Progressive overload tracking
- Trained-with-the-community feed
- Cancel anytime
Want more than a program?