Memberships
Pick a tier. Do the work. Lead your life.
You don’t need more “motivation.” You need a plan, pressure, and proof you’re moving forward.
Lift Off gives you proven programs to build consistency.
Foundation layers in coaching, mindset, and accountability so you stop restarting.
Mastery is private, fully customized coaching with direct access - no excuses, only outcomes.
Your family, your team, your future self deserve the disciplined version of you. Choose a level and start today. Results follow action—always.
All programs delivered in-app • Upgrade anytime • Secure checkout
THE LIFT OFF
WHO IT'S FOR
Self-starters who want proven training programs. No nutrition included in this program.
WHAT YOU GET
✅App access to designated programs
✅Progress tracking
OUTCOME
Build consistency, skill, and discipline—one simple week at a time.
Starts at $17/mo
THE FOUNDATION
(Our Newest Special Launched!!!)
WHO IT'S FOR
Busy parents who want to lose 20lbs in 60 days while enjoying Thanksgiving and Christmas holidays with friends and family.
WHAT YOU GET:
✅ The 5-Pound Ignition Plan – a focused 10-day fat-loss sprint to fire up discipline and drop 5 lbs fast
✅ Proven OMAD & Fasting Protocols - to optimize fat loss, hormones, health & build muscle
✅ Fully Customized Fitness Training Program - designed for your specific goals, removes all guesswork from workouts
✅ Level Up Dad’s Daily Battle Plan - your simple daily structure for clarity, discipline & execution
✅ Daily December accountability - High-level support to keep you consistent, honest, and on track through the hardest month of the year
✅ ***BONUS*** 2026 Vision Planning Call - A 1:1 session to map out your goals across Faith, Family, Fitness, and Finances — so you dominate 2026 with clarity and purpose
BACKED BY A 100% GUARANTEE!
Lose 20lbs in 60 days guaranteed!
MASTERY
WHO IT'S FOR
High-touch 1:1 coaching and direct access for elite results, who have completed a minimum 6 months* in the Foundation Program.
WHAT YOU GET:
✅Weekly 1:1, 60-min coaching call
✅Deep dive into personal & life development
✅Direct text access for rapid feedback
✅ Proven OMAD & Fasting Protocols - to optimize fat loss, hormones, health & build muscle
✅ Fully Customized Fitness Training Program - designed for your specific goals, removes all guesswork from workouts
✅ Level Up Dad’s Daily Battle Plan - your simple daily structure for clarity, discipline & execution
✅ Daily December accountability - High-level support to keep you consistent, honest, and on track through the hardest month of the year
OUTCOME
Precision, speed, and accountability at the highest level.
*Exceptions Made on a Case-by-Case Basis
Weekly 1:1 -- Direct Access to Patrick
WHICH LEVEL SHOULD I PICK?
New to the 3F System? Start with Foundation.
Want a semi-custom plan + live group calls? Choose Momentum.
Want 1:1 + direct access? Apply to Mastery.
(If you’re unsure, start with Foundation—you can upgrade anytime.)
Can I cancel at any time?
Yes. It’s month-to-month. Cancel before your next billing date.
How much time do I need each week?
Plan for 3–5 training days, 45–60 minutes each, plus daily walking.
What equipment do I need?
A basic gym or a solid home setup (dumbbells/bench/bands). We’ll adapt to what you have.
How are the group calls delivered?
Live each week via Zoom. Calls are recorded and posted for replay.
Testimonials
I love the simplicity of the program! I know exactly what to do for the workouts because of the app, all I have to do is tap to start. I don't have to guess what to do at the gym anymore. The best part is I get to eat food I love and I'm creating the body I'm proud to show my sons.
Jon Kirk
Husband, Dad of 3 & Founder We Buy Houses JP & Lead Launch REI
Working with Mr. Tromley has completely transformed not just my performance in the gym, but my overall lifestyle. His coaching has helped me dial in my nutrition, build real discipline, and gain confidence in both my body and my mindset. He's not just an incredible coach -- he's a genuine friend who truly cares about helping you become your best self.
Kaleb DeSmith
17 Yr Old, Manager, Victory Martial Arts
I really like the fact that Coach Patrick practices what he preaches. Even when I'm unmotivated, I can login to the app and see that he is paying dues faithfully, sticking to the script, and the results show up. That alone is motivating.
Quentin White
Husband, Dad of 7 & Real Estate Investor
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