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
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
Glutes & Skill
- Lower body strength focusing on glutes and drills for dragon pistol squats
- General upper body strengthening with core work included
- Has a little more 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
Single Leg & Straight Arm Strength
- Lower body strength and power and drills for dragon pistol squats
- Upper body strength focusing on strength for planches with core work included
- Has some handstand and 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
- Gym is most likely required
Planche and Press
- Lower body strength and power focusing on single leg strength
- Upper body strength focusing on pushing and strength for planches with core work included
- Has some handstand and 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
- Gym is most likely required
Program Bundles
Mobility & Deload Bundle
- Previous LLL programs included: June 2022, September 2022, November 2022
- 3 programs included for a total of 16 weeks (4 months)
- Program 1 begins with an intermediate 4 week program with more prehab, mobility, and general strengthening.
- Program 2: more glute focused lower body strengthening and general upper body strengthening with core, active mobility, end range strengthening, and prehab
- Program 3: Full range lower body and general upper body strength with prehab, core, and mobility included. Includes some dragon pistol squat progressions (with modifications available)
- Program 2 & 3 include some handstand work
- Program 1 workout (excluding warm up/cool down) includes 4 trisets (12 exercises), programs 2 and 3 workouts include 2 circuits of 5 exercises each (10 exercises)
- Program 1 workouts take about 1.5h, program 2 and 3 workouts take about 1h
- One 4 week program (2 phases to progress reps) & two 6 week programs (3 phases to progress reps)
- One 4 day per week program (2 upper, 2 lower) & two 5 day per week programs (2 upper, 2 lower, 1 full)
- Each day has a warm up, workout, and a cool down included in each program
- 1 INTERMEDIATE & 2 ADVANCED programs
- Equipment: gym is most likely required for program 1
- Program 2 requires: dumbbell, band, pull up bar, yoga blocks/stack of plates – so can be used if traveling
- Program 3 requires: Dumbbell, kettlebell, bands, pull up bar, box, socks/sliders, mini parallettes, bench, and PVC pipe/broom required
Strength Bundle
- · Previous LLL programs included: February 2022, January 2022, April 2022
- · Threee 6 week programs included for a total of 18 weeks (4.5 months) – 3 phases in each program to progress reps
- · Program 1 heavy lower and body strength training – a little lower body plyo and single leg work; includes upper body prehab & core
- · Program 2: heavy lower body + high volume upper body strengthening with prehab & core
- · Program 3: upper & lower body strengthening, prehab, & core – has muscle up & pull up variations with kettlebell work
- · All programs include some handstand work
- · Workouts (excluding warm up/cool down) include 4 supersets + core burner triset (11 exercises)
- · About 1.5h workouts
- · Three 5 day per week programs (2 upper, 2 lower, 1 full)
- · Each day has a warm up, workout, and a cool down included in each program
- · 3 ADVANCED programs
- · Equipment: gym is most likely required for entire bundle
Power Bundle
- · Previous LLL programs included: July 2022, August 2022, August 2021
- · 3 programs included for a total of 16-18 weeks (4-4.5 months) – program 3 can be 4 or 6 weeks depending on preference
- · Program 1: lower body strength with power/plyometric focus & general upper body strength with prehab and core
- · Program 2: lower body strength, Olympic lifting, upper body strength with prehab, mobility, and core – includes kettlebell work
- · Program 3: 4-6 week program with heavy upper and lower body strengthening with core work
- · All programs include some handstand work
- · Program 1 and 2 workout (excluding warm up/cool down) includes 4 supersets + core triset (11 exercises), programs 3 workouts include 4 trisets (12 exercises)
- · Program 1 and 2 workouts take about 1.5h, program 3 workouts take about 1.5-2h
- · Two 6 week programs (3 phases to progress reps) & one 4-6 week program (2 phases to progress reps)
- · Three 5 day per week programs (2 upper, 2 lower, 1 full)
- · Each day has a warm up, workout, and a cool down included in each program
- · 3 ADVANCED programs
- · Gym is most likely required for programs 2 and 3
- · Program 1 equipment: dumbbell, pull up bar, bench/chair, and socks/towel/furniture slider – so can be used if traveling
Programs sorted based on workout duration
1.5-2 hour workouts
1-1.5 hour workouts
1 hour workouts
Programs sorted based on format
4 trisets
4 supersets + core burner
Programs sorted based on length, frequency, & difficulty
The Mobility and Deload Bundle has one intermediate program – it’s the only intermediate program and is 4 day per week/ 4 week program
All other programs are advanced and 5 days per week
The last program of the Power Bundle can be a 4 or 6 week program (depending on your preference), all other programs are 6 weeks
Programs sorted based equipment
