Look Like You Lift 2.0
15-Weeks of Muscle Building Goodness!
Improve Your Olympic Weightlifting
This program has you performing the snatch and clean and jerk 2-3 times a week. You will alternate between heavy snatch + volume clean and jerk days vs volume snatch and heavy clean and jerk training. Additionally, you will spend a third session building better positions in the jerk and overhead squat/snatch. Variations will be a plenty to help you dial in and learn to use your new strength while improving your technique and explosiveness.
Get Stronger in the Barbell Lifts
Build strength in the classic barbell lifts (squat, bench, and deadlift). We will spend 15 hard weeks dedicated to developing strength using daily undulated periodization to maximize both muscle growth and neural recruitment. You will also perform a steady dose of supplemental exercise to help support stronger positioning, such as goodmornings, front squat variation, rows, and more.
Look the Part and Get JACKED
Odds are you were drawn to this program because you want to LOOK LIKE YOU LIFT. As much as I love Olympic weightlifting, it isn’t the most effective way to build muscle size and mass. That’s why every session attacks a few muscle groups with moderate and higher rep range to help stimulate new muscle growth. Generally speaking, most muscle groups will be trained 2-3 days per week to maximize muscle growth and allow for adequate recovery between sessions.
Look Like You Lift 2.0
Let’s take a deeper look into the program…
What is the difference between LLYL 1.0 and LLYL 2.0?
Program Length - LYL 1.0 is a 20-week program, whereas LLYL 2.0 is 15-weeks
Olympic Weightlifting Emphasis - LLYL 2.0 trains the lifts 2-3 times a week, whereas LLYL 1.0 trained them daily (5x per week). The reason LLYL 2.0 trains them a little less frequently is to allow more time, energy, and recovery to be dedicated towards getting stronger, and gaining more muscle. This is really important for intermediate and advanced lifters who are more limited with their strength, than their weightlifting technique. That said, we will use a wide variety of snatch, clean, and jerk variations to attack common technique issues, and allow lifters to push their weightlifting lifts once per week to hard intensities.
Peaking for a Meet - Unlike LLYL 1.0, this program ends at a point where you can decide whether you want to transition into a meet prep cycle (peaking for a weightlifting event), or if you want to stay in the muscle building and strength realm and repeat this workout plan for another 15 weeks. LLYL 1.0 spends the last 5 weeks of the program (weeks 16-20) tapering the accessories and training volume and peaking the lifter for a snatch and clean and jerk max out on the very last day of the program.
What’s NOT Different - Everything else is the same regarding the delivery of the program (mobile app), access to the community forum, access to the video analysis and feedback system, video demonstrations (in app videos), and kick ass programming the WORKS!
How Long is the Entire Program?
The program consists of three, 5-week blocks (15-weeks total). Every 5-week block has three intensity/volume weeks (the program is undulated, so this will vary week to week), a deload week (week 4), and a rep max test week (week 5). After every test week you will use you newfound PRs as your new working maxes to continue to progress strength, oly lifts, and muscle gain. We expect multiple PRs to be set throughout the program, not just at the end.
How Many Workouts Are There Per Week?
It’s 5 days per week, each session lasting about 75-90 minutes per day.
What Equipment Do I Need?
Below is a complete list of what is needed. If you belong to a standard gym that has free weights and machines, you will be set. if you belong to a gym that does not have machines, you can ask in the app (once you get set up) how to make swaps for certain things (such as swapping leg press/hack squat out for a free weight alternative). That said, if you have access to machines, I recommend doing them for the things that are programmed already, as the machines allow us to push intensity and train to failure, without adding too much fatigue to the system as a whole.
Barbell
Bumper Plates
Squat Rack
Weight Bench (flat and incline settings)
Dumbbells (preferably a wide range, as we will go heavy with them)
The below items are not 100% necessary, but trust me, you will benefit from them if you have access to them:
Standard Gym Machines
Cable Machines
Leg Press / Hack Squat
What is the Workout Split?
It’s basically two upper, two lower, and then a total body day. Each day will emphasize an oly lift, strength lift, and then accessory work geared towards adding muscle.
How Often Are the Olympic Lifts (Snatch, Clean, and Jerk) Trained?
The competition lifts will be trained 2-3 times a week, which is different than in LLYL 1.0 (LLYL 1.0 trains them daily). The reason they are trained less frequently is to allow for a great emphasis on increasing muscle mass and strength in the barbell strength lifts. By decreasing the training volume for the snatch, clean, and jerk, you will be able to devote more time, energy, and recovery to the strength lifts and accessories.
The lifts will be trained primarily in the 75-85% range, however each week you will have the ability to push intensity on a lift once per week, in which you would work up to 2-5 rep maximums using RPE-based effort scales.
The lifts themselves are done in variations, with pauses, deficits, hangs, and blocks… all to work technique and transform your weightlifting.
The snatch and clean and jerk will be trained twice per week, with the third weightlifting day attacking overhead strength in the jerk or snatch (depending on the month) by way of heavy jerk complexes or snatch balances and push presses (jerk blocks are great to have, but again, not needed).
Will I Improve My Barbell Strength?
YES! The squat, deadlift (conventional), and bench press will be trained and progressed using Undulated Periodization, which will allow intermediate and advanced lifters the ability to push strength and hypertrophy at the same time. You will also perform a steady dose of strength supporting exercises like stiff leg deadlifts, RDLs, front squats, and machine variations (leg press of hack squats) with a strength emphasis.
What About the Bodybuilding Part?
Most weightlifters and strength athletes get to the accessory/bodybuilding segments of their workouts and either skip out, don’t do them correctly, or simply don’t do enough volume to actually make a difference in muscle size, density, and lean body mass.
I’m a sucker for volume, and you will be too when I’m done with you. Science has REPEATEDLY shown us that volume (not necessarily heavy loads) can increase muscle size, stimulate new muscle growth, and help you increase hormonal production (all of which can help you gain strength and power)… all without overtaxing the nervous system (this is key).
The program will follow and lower-upper-lower-upper-total body split, with muscle groups being trained at least twice per week, with training volume per week progressed every 5 weeks to maximize muscle growth.
What About a Diet Plan?
I cannot recommend more the implementation of the RP Diet App. This is by far the best diet app (bulking or cutting) out there. For $10 a month, you can build custom diet programs that change weekly based on your progress and feedback. Not only do you track your macros, but you track your adherence and build out custom meals to fit your macros.
Should I Cut/Bulk on the Program?
If you are someone who is lean (lets say you can already see some abs), and your long term goal is to gain muscle and strength, I would 100% suggest bulking on this program. That isn’t to say you wouldn’t be able to cut during it, but it would not be as an effective program since it is high in training volume and odds are you will not be able to recover enough since you are under eating (cutting) and already lean. I would bulk, and then cut afterwards. Or, you could be at maintenance levels and eat as needed.
If you are someone who is not as lean, and are trying to gain muscle and lose fat, you could probably get away with doing a fat loss phase, as long as you are not overly aggressive. If you are someone who is not lean, then you could cut (again, I recommend you use the RP diet app, since it will ensure you cut calories properly to make sure you can still build muscle and perform at a high level) and still be able to recover.
Can I Repeat the Program After the 15-Weeks?
Yes! After completing the program, you could recycle it through for another round if you are not concerned about testing your maximal strength out. You would simply recalculate your maxes (based on your rep max sets), and start over at week 1. You have access to the program or a full year after the date of purchase.
If you wanted to progress and go into a strength focused program or prepare for a weightlifting meet especially, I recommend you look at some of my other programs more specific to peaking for strength and weightlifting meets.
How Do I Sign Up?
Boom! Let’s do this! You can sign up below!