Lift Like Laura Program Comparison

A series of 4 or 6 weeks programs designed from the workouts I do myself. These are full body programs with a mix of lifting, bodyweight exercises, skills, and more!

The majority of the programs are advanced programs and each have a slightly different focus. These programs do not need to be done in order!

General Program Overview

August 2021

  • Heavy lower & upper body strengthening
  • Does have some handstand training
  • 4 or 6 weeks depending on your preference – does have 2 phases to progress reps
  • Each day has a warm up, workout (4 trisets), and a cool down
  • ADVANCED program
  • 5 days per week (2 lower, 2 upper, 1 full)
  • 1.5-2h hour workouts
  • Gym is most likely required

January 2022

  • Heavy lower body strength training with a little more prehab
  • High volume upper body strengthening
  • Does have some handstand training & compression drills
  • 6 week program (3 phases to progress reps)
  • Each day has a warm up, workout (4 supersets + core burner triset), and a cool down
  • ADVANCED program
  • 5 days per week (2 lower, 2 upper, 1 full)
  • About 1.5h workouts
  • Gym is most likely required

Feburary 2022

  • Heavy lower body strength training with a little more plyo/jumping & progression to single leg exercises
  • Heavy upper body strength training with a little prehab
  • Does have some handstand training (press handstand drills)
  • 6 week program (3 phases to progress reps)
  • Each day has a warm up, workout (4 supersets + core burner triset), and a cool down
  • ADVANCED program
  • 5 days per week (2 lower, 2 upper, 1 full)
  • About 1.5h workouts
  • Gym is most likely required

April 2022

  • Lower body strength training with a little more prehab
  • General upper body strengthening – does have muscle up & pull up variations in it
  • Does have some handstand training & kettlebell work
  • 6 week program (3 phases to progress reps)
  • Each day has a warm up, workout (4 supersets + core burner triset), and a cool down
  • ADVANCED program
  • 5 days per week (2 lower, 2 upper, 1 full)
  • About 1.5h workouts
  • Gym is most likely required

June 2022

  • Full range lower body strengthening with a little more prehab
  • Upper body strength with a little more prehab and weighted range of motion work
  • 4 week program (2 phases to progress reps)
  • Each day has a warm up, workout (4 trisets), and a cool down
  • INTERMEDATE program
  • 4 days per week (2 lower, 2 upper)
  • About 1.5h workouts
  • Gym is most likely required

July 2022

  • Lower body strength with a power/plyometric/jumping focus
  • General upper body strengthening with more prehab & combination exercises
  • Does have some handstand & press handstand training (includes modifications)
  • 6 week program (3 phases to progress reps)
  • Each day has a warm up, workout (4 supersets + core burner triset), and a cool down
  • ADVANCED program
  • 5 days per week (2 lower, 2 upper, 1 full)
  • About 1.5h workouts
  • Dumbbell & pull up bar only (will also need bench/chair and socks/towel/furniture slider)

August 2022

  • General lower body strength training, some olympic lifting, landing drills, & a little prehab
  • General upper body strength (muscle up included) & a little more prehab work
  • Minimal handstand work, more kettlebell & animal flow type work with some lumbar flexion mobility work
  • 6 week program (3 phases to progress reps)
  • Each day has a warm up, workout (4 supersets + core burner triset), & a cool down
  • ADVANCED program
  • 5 days per week (2 lower, 2 upper, 1 full)
  • About 1.5h workouts
  • Gym is most likely required

September 2022

  • Little more glute focused on lower body days with core work included
  • Upper body: 1 pulling focused day and 1 pushing focused day with prehab and core work included
  • More active mobility & end range strengthening with some animal flow, handstand work
  • 6 week program (3 phases to progress reps)
  • Each day has a warm up, workout (2 circuits of 5 exercises each), & a cool down
  • ADVANCED program
  • 5 days per week (2 lower, 2 upper, 1 full)
  • About 1h workouts
  • Dumbbell, band, pull up bar, yoga blocks/stack of plates

November 2022

  • Full range lower body strength and weighted mobility; some dragon pistol squat progressions (modifications available)
  • General upper body strengthening with more prehab & core/mobility work included
  • More thoracic/mid-back mobility work; has some handstand/press handstand drills
  • 6 week program (3 phases to progress reps)
  • Each day has a warm up, workout (2 circuits of 5 exercises each), and a cool down
  • ADVANCED program
  • 5 days per week (2 lower, 2 upper, 1 full)
  • About 1h workouts
  • Dumbbell, kettlebell, bands, pull up bar, box, socks/sliders, mini parallettes, bench, and PVC pipe/broom required

Cardio & Kettlebell+

  • Cardio included. in lower body circuits with more kettlebell work included
  • A little more combination exercises and intro to some plyo work on upper body days
  • Still have upper, lower, & full body days, but does include light full body work each day. Does include some light handstand work.
  • Sprint session included in full body day
  • 6 week program (3 phases to progress reps)
  • Each day has a warm up, workout (2 circuits of 4-5 exercises each), & a cool down
  • ADVANCED program
  • 5 days per week (2 lower, 2 upper, 1 full)
  • About 1h workouts
  • Gym is most likely required

Strength & Skill

  • Lower body strength and drills for dragon pistol squats
  • General upper body strengthening with core work included
  • Has some handstand drills
  • 6 week program (3 phases to progress reps)
  • Each day has a warm up, workout (2 circuits of 5 exercises each), and a cool down
  • ADVANCED program
  • 5 days per week (2 lower, 2 upper, 1 full)
  • About 1h workouts
  • Gym is most likely required

Programs sorted based on workout duration

Programs sorted based on format

Programs sorted based on length, frequency, & difficulty

June 2022 is the only intermediate program – it’s the only 4 day per week/ 4 week program

All other programs are advanced and 5 days per week

August 2021 can be a 4 or 6 week program (depending on your preference), all other programs are 6 weeks

Programs sorted based equipment