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Intermediate-Advanced • Strength • 12-Week Program

Lift with Laura

Lift with Laura is a full-body strength training program designed to help you build strength and muscle, with a focus on progressive lifting and metabolic conditioning, alongside some foundational Olympic lifting elements. A strong base level of fitness, confidence lifting weights and feeling comfortable using equipment will definitely help you to hit the ground running with this program, but beginners can easily get started using lighter weights (or bodyweight) and getting comfortable with the exercises. Everyone has a day one!

Laura Roberts

I’m Laura Roberts, creator of Lift with Laura. Having had my Fitness Certifications III & IV since 2019 and working as a strength and conditioning coach since 2021, I know that strength training has the power to completely transform how you feel, move and live. 

  • Designed for intermediate to advanced

  • 12-week program

  • 40-50 minute workouts

  • 3-4 workouts each week

  • Fall in love with lifting

  • Build confidence with Olympic-style lifting

Program Overview

Lift with Laura is a 12-week program designed for the gym or a well-equipped home gym. The program is split into two six-week training blocks. In weeks 1-6, you’ll progressively build your strength and confidence lifting weights with a mix of heavy compound lifts and accessory movements. Your weekly workouts include:

  • Lower Body

  • Upper Body

  • Full Body

  • Lifting Foundations (Optional) 

In the three main workouts, you’ll find a combination of heavy compound exercises that work multiple major muscle groups, plus accessory movements and conditioning to level up your strength and fitness even more. Different parts of each workout are based on reps, laps or time.

The optional Olympic lifting-style session is designed to give you an introduction to Olympic lifting and a space to develop your skills. 

In weeks 7-12, the workouts feature more Olympic lifts and new exercises are introduced to keep you feeling challenged. Some of the Olympic lifts in the Lifting Foundations sessions become more complex, and reps in these workouts also decrease to focus on building strength and power.

Each week also includes a rest day, recovery session and two low-intensity steady-state (LISS) cardio sessions, where you can choose to do cardio such as walking, swimming, rowing or cycling.

Over the 12 weeks, the complexity and difficulty of the exercises increase to keep you challenged, but you’re also encouraged to log your weights in the Sweat app to track your progress and see your strength build. 

Throughout each workout, you’ll have in-app guidance around how hard you should be pushing yourself - aka your RPE or rate of perceived exertion. This is designed to help you continue making progress each week and levelling up without burning out.


What you’ll need

Having access to a gym or a good home set-up will allow you to get the most out of the program by using a range of small equipment (detailed below) as well as large equipment, including:


Olympic Barbell

Weight Plate

Weight Plate

Squat Rack

Squat Rack

This is the desc for dumbells




Resistance Band

Short Resistance Band

Plyometric Soft Box

Plyometric Box

Chin-up Bar

Chin-up Bar


GHD Machine



Gym Rings

Gymnastics Rings

Back Extension

Back Extension

Wall Ball

Wall Ball

Bench/Bench Alternative

Bench/Bench Alternative

Jumping Rope

Skipping Rope

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.