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

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

Programs sorted based on format

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