Build the body. Train the mind. Strengthen the spirit.
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Three Pillars Fitness
LETS BUILD YOU
Your program starts here. Takes 2 minutes.
1 of 5
Tell me about yourself
Your training is built differently depending on your physiology and goals
♂Male
Strength and size programming
♀Female
Physique and sculpt programming
What are you training for? ?
Pick what matters most right now
Build MuscleHypertrophy-led
⚡Get StrongerCompound-first
Lose FatRetain and lean out
⚖RecompositionBuild and lean simultaneously
✦Tone and SculptDefinition and shape
Build and LiftGlute and lower focus
Lose FatLean and defined
Get StrongStrength-first
Where do you want to focus?
Age and Experience ?
This shapes how hard we push and how we program recovery
28
26-35 - Prime Training Years
High tolerance, excellent recovery - we can push hard and progress fast
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How long have you been training consistently?
Beginner
Under 1 year - building your foundation from the ground up
Intermediate
1-3 years - solid base, ready to push harder and smarter
Advanced
3+ years - experienced, needs progressive overload and periodization
Any areas to work around? (optional)
Shoulder
Lower Back
Knee
Elbow / Wrist
Hip
Neck
No limitations
We'll steer your program toward gentler options for any areas you flag. This is training guidance, not medical advice — see a qualified professional for any injury or persistent pain.
Any other training in your life? (optional)
How many days can you train? ?
Be honest with yourself - consistency beats intensity every time
2x
Twice a Week
Full Body - Full Body
Two solid sessions beats five skipped ones
3x
Three Days
Upper - Lower - Full Body
The sweet spot for most people managing a full schedule
4x
Four Days
Upper - Lower - Upper - Lower
Optimal frequency - hits everything twice per week
5x
Five Days
Push - Pull - Legs - Upper - Lower
High volume, high commitment
Pick your compounds ?
These lock in for all 3 phases. You can swap accessories anytime.
Here is your first block
6 months. Periodized. Built around you.
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Your first 6-month block progresses through 3 phases, each building on the last. Foundation comes first.
1-2
Foundation
3-4
Hypertrophy
5-6
Strength
Three Pillars Fitness
WELCOME IN
First — how are you training with us?
Three Pillars Fitness
QUICK SETUP
Just the basics so Coach AI and your nutrition tools know you.
Your name
Age
Weight (lbs)
Main goal
Mind · Body · Spirit
Three Pillars Fitness
WELCOME, ATHLETE
Your 6-month program is ready.
0
Week Streak
Keep it going
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kcal target
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protein target
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avg weight
Add to Home Screen
Install the TPF app for the best experience — faster loads, rest timer notifications, and offline access.
Tap the Share button at the bottom of Safari
Scroll down and tap Add to Home Screen
Tap Add — done.
PREVIEW — nothing will be saved
BUILDING YOUR PROGRAM
Applying your methodology. This takes about 15 seconds.
Daily Targets
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kcal
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g protein
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g carbs
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g fat
No nutrition targets set yet
Nutrition
Meal Estimator
Photo-based calorie & protein estimate
Want full macro tracking?
Daily totals, accountability check-ins, and macro coaching are available with 1:1 coaching.
Targeted mobility built on corrective-exercise principles
Breathwork
Guided breathing to downshift and recover
This Week
No sessions logged yet. Complete a workout to see your history.
Ask Kyle
Messages
New Message
0/500
Body Weight
Weight Trend
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Start
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Change
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7-Day Avg
Bold line is your 7-day average. Day-to-day weight bounces with water, food, and sleep — the average is the real trend.
Strength Progress
Log a few sessions to see your progress.
Member Overview
Nutrition Toolkit
Menu Scout · Grocery Scanner · Supplement Check · Meal Plan
Open
Calorie & Protein
Your Nutrition Targets
Your Current Targets
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kcal / day
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g protein / day
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g carbs / day
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g fat / day
Calculate Your Targets
Body Weight
Height
Height (cm)
Activity Level ?
Calorie Goal
Your Daily Targets
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kcal
—
g protein
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g carbs
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g fat
Protein Range
Saved targets appear on your home screen
Signed in as
Training Schedule
Life changed? If you can't hit your current training days anymore, rebuild your split. Your logged history and progress stay — only your upcoming sessions change.
Current: —
Custom Exercises
Add exercises to the swap library. Assign them to a movement pattern so members can swap to them.
SESSION
SESSION
Phase 1 - Foundation
90
Rest
Weekly Check-In
After every 6 sessions, we check in. Your answers shape the next block.
Energy levels this week (1 = drained, 10 = great)
Joint pain or tightness
None — feeling good
Mild — minor tightness, nothing major
Moderate — noticeable, affecting training
Significant — real pain, need to modify
Sleep quality this week (1 = poor, 10 = excellent)
Motivation and drive (1 = low, 10 = high)
Anything else Kyle should know? (optional)
Check Your Email
We sent a confirmation link to . Tap the link in that email, then come back here and sign in.
Don't see it? Check your spam or junk folder — it sometimes lands there on the first email.
New Feature
Nutrition Targets
Your personalized calorie and protein targets are now in the app. Head to the Nutrition tab to calculate your daily targets based on your goal — they'll show on your home screen once saved.
