Ladder LogoProject Alpha
50k+ ratings
mobile hero background image

STOPGUESSING,GETRESULTSWITHADAILYPLAN

Get 5+ Hybrid Strength & Conditioning workouts every week from Coach Sam Tooley to build a healthy mind and body

START FREE TRIALNo Credit Card Required To Start
Apple ratings and reviews

HOW LADDER WORKS

Track your progress to get results
Listen to your own music Spotify or Apple Music
Track HR & Calories with Apple Watch
Download workouts for the gym
Access 15+ elite coaches
Communities to share progress, stories, and more
coach avatar

Coach Sam

Project Alpha

Boost muscle and endurance with Hybrid Strength workouts

If you're looking to get stronger and improve your endurance, Team Project Alpha is for you. Coach Sam Tooley specializes in Hybrid Strength Training, blending proven strength and conditioning workouts to get you into peak shape.

Skill Level

Intermediate

Avg. Length

45 - 60 minutes

Suggested Equipment

Dumbbells • Treadmill

Workout Split

MHybrid Strength - Total Body x Conditioning
TUpper - Push / Pull Strength
WHybrid Strength - Total Body x Conditioning
TLower Body Strength
FUpper - Push / Pull Hypertrophy
SEngine Session - Conditioning Intervals
SRest

anewplaneveryweek

a new plan every week

GETCOACHEDTHROUGHITALL

GET COACHED THROUGH IT ALL

aplanyoucancounton

a plan you can count on

TRACKYOURPROGRESS

TRACK YOUR PROGRESS
Ladder Logo

Pages

Programs

tiktokinstagramfacebookmail
© 2025 Ladder Technologies, Inc.|Terms•Privacy•Sitemap