Beginner to Advanced Lifting
Lifting Levels. Start Right.
Finish Strong.
3Levels
Foundation to Elite
6months
Avg Level Progression
Correct Form
Always First
Zero
Experience Required
What Is It
Lift Right
From Day One.
Session Structure (All Levels)
0–10
Warmup & Priming
Level-appropriate mobility work and movement activation specific to the day's primary training focus.
10–35
Primary Compound Movement
The cornerstone lift for the session — coached rep by rep with technical feedback from Coach DeShawn.
35–50
Accessory Work
Level-appropriate supplementary exercises targeting weak points and supporting the primary lift pattern.
50–58
Conditioning Finisher
Short metabolic work tailored to the member's level — building work capacity without compromising recovery.
58–65
Log & Debrief
Record all working sets, note technique cues, and preview the next session's focus and targets.
Why It Works
The Science Behind The Results
Structured Curriculum
Three clearly defined levels with specific benchmarks, programming models, and advancement criteria — no ambiguity about where you are or where you're going.
Form-First Philosophy
Every rep at Level 1 is treated as a technique session. We will not allow a member to load weight onto faulty movement patterns.
Guaranteed Progression
Linear progression at Level 1 means you add weight every session when you're ready. The programming guarantees forward movement.
Clear Advancement Path
You know exactly what performance benchmarks qualify you for the next level. Progress is transparent, trackable, and celebrated.
Choose Your Level
Where Are You Right Now?
Level 1
Foundation
- 0–6 months lifting experience
- Learn all major compound movements
- Bodyweight to barbell progression
- Form-first coaching every session
- Beginner linear progression program
Most Members
Level 2
Development
- 6 months–2 years experience
- Intermediate periodization
- Accessory movement programming
- Personalized weak point targeting
- Block periodization — 4–6 week cycles
Level 3
Performance
- 2+ years of consistent training
- Advanced periodization models
- Competition-ready programming
- Individualized deload protocols
- Elite accessory and specialty lifts
Who It's For
This Program Is For You.
Have never lifted weights and don't know where to start
Level 1 is designed for you. We start from absolute zero with zero judgment and zero shortcuts.
Have been lifting inconsistently with no real results
Random training produces random results. Level 2 gives your experience a structured framework that drives consistent progress.
Are an experienced lifter who has hit a plateau
Level 3 introduces advanced periodization techniques that break plateaus through programming sophistication.
Were injured lifting before and want to restart safely
We start with a movement screen and build your program around your specific history and any current limitations.
Want to eventually compete or test their strength
Lifting Levels is the direct pipeline to Competition Prep. Members graduate from Level 3 into structured competitive programming.
FAQ
Common Questions
How do I know which level I should start at?
How long does each level take?
Can I do other TOG classes while in Lifting Levels?
What are the advancement benchmarks for Level 1?
Will I bulk up too much?
Your Coach
Coached By The Best.
Coach Marcus T.
Head HIIT Coach — TOG Fitness
- NASM-CPT
- HIIT Specialist
- Precision Nutrition L1
- Kettlebell Certified
- CPR/AED
Session Structure
Every Minute Has Purpose.
Structured Curriculum
Three clearly defined levels with specific benchmarks, programming models, and advancement criteria — no ambiguity about where you are or where you're going.
Form-First Philosophy
Every rep at Level 1 is treated as a technique session. We will not allow a member to load weight onto faulty movement patterns.
Guaranteed Progression
Linear progression at Level 1 means you add weight every session when you're ready. The programming guarantees forward movement.
Start Lifting Right From Day One.
Book Your Spot
Class Schedule
Coach Oscar Tamez
Monday, Tuesday, Thursday & Friday
Morning: 4:30–5:30 AM | 5:30–6:30 AM | 6:30–7:30 AM
Evening: 4:30–5:30 PM | 5:30–6:30 PM | 6:30–7:30 PM
Coach Ben Olea
Monday, Tuesday & Thursday 8:00–9:00 AM
Coach Ben Olea
Wednesday & Friday 11:00 AM–12:00 PM
TOG Fitness Houston South Loop
Address displayed upon signup
Training Programs
- Cardio Plan
- Diet Plan
- Self Defense
- Competition Prep
- Lifting Levels
- Weight Loss
Weekly Schedule
Book Your Spot
Upcoming Sessions
Frequently Asked