What are the Lift Like Laura (LLL) Programs?
The Lift Like Laura programs are a series of programs based on programs that I have made for myself. They are mostly advanced, 6-week programs that include changes in reps, tempo, or progressions in the exercise throughout the month to ensure progression. Each program typically has a different focus (e.g. strength, skill, power, hypertrophy, endurance, etc.). There are multiple LLL programs and they do not necessarily have to be done in a particular order. This is the LLL Power bundle, which includes the previous LLL – July 2022, August 2022, and August 2021 programs. If you have previously purchased one of these programs, keep in mind you already have part of this bundle. If you’d like to compare different LLL programs, check out the comparison page here.
How long do the programs take?
This LLL Power Bundle includes 3 separate programs. The first two programs are 6 weeks in duration and the last program is 4 weeks in duration (although you can choose to do it for an additional two weeks if you prefer). So the bundle includes a total of 16 weeks (4 months) of training. Each workout will take about 1.5-2 hours per day and each program is designed for 5 days per week.
For each week, there are two lower body focused days, two upper body focused days, and one full body day. For programs 1 and 2, each day has 4 supersets and a core burner triset in addition to the warm up and cool down for a total of 11 exercises. Program 3 has 4 trisets (12 exercises total) in addition to the warm up and cool down. Each program is designed with 2 or 3 phases with a combination of self progressions and program progressions made from week to week (such as one or two of the following: weights, reps, tempo, exercise progressions, etc).
Is this program right for me?
This is an advanced program, so experience with lifting and basic movement patterns (push, pull, squat, lunge, carry) is required. A typical workout involves a warm up, a 11 exercises workout, and a cool down. To reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. These programs focus more on general upper and lower body strengthening but also includes core work. You should be able to do 5 alternating lunge jumps with good form, 8 unassisted pull ups, 10 kneeling push ups, and hold a wall handstand for 20 seconds with proper form to do the program.
What equipment do I need?
A gym is likely required as the following equipment is needed for the programs:
– Dumbbells or kettlebells
– Barbell + plates
– Box, sturdy chair, or park bench – sturdy enough for box jumps
– Pull up bar
– Rings or TRX
– Big & small looped bands
– Parallel bars or pull up bar where you can do dips
– Stability ball or physioball
– Ankle weights or knee extension machine (you can substitute bands or a dumbbell depending on your set up)
– Furniture slider/socks/towel
**Program 1 can be done with just dumbbells and a pull up bar, so it’s good to have if you travel frequently or have an upcoming trip!*
How do I know if I’m doing the exercises correctly?
Each day includes a playlist for each individual exercise for the warm up, cool down, and workout. Each video goes over proper form, common errors, and corrections for these common errors so you can ensure proper form during the program! The program does not include a follow along workout video each day as the individualized videos allow you to work at your own pace and provide more cuing for form.
Can I do this with other programs?
This program is designed to be performed on its own as it is a full body program. If you want to add additional lighter cardio in there (jogging, light biking, etc.), I recommend keeping it at 20-45 minutes, 3-5 days per week and only if you are already used to doing that volume. Please feel free to go on walks as often as you’d like! If you have any questions on this, please feel free to shoot me an email at firstname.lastname@example.org.
What kind of support do I get?
Feel free to reach out via email if you have any questions throughout the program. Additionally, you get access to the Facebook community page to work through the program with others, share wins, ask questions, etc! If you’d like, you can even post videos in the Facebook group of exercises that are in your program to get feedback on form!
How much is it?
$75 USD. I wanted to make an accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!
What if I don’t like the program?
As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email email@example.com with any questions you have!