Intermediate-Advanced • Lifting • 4-Week Program
Lifting Masterclass Challenge
Want to level up your lifting skills and see improvements in your strength and power? Laura’s Lifting Masterclass Challenge is where it’s at. Over four weeks, you’ll develop your strength with a mix of Olympic-style lifting, traditional strength training exercises and bodyweight training.
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.
4-week program
3 weekly workouts
40-50 minute workouts
Full-body workouts
Focus on Olympic-style lifting
Program Overview
In each week of this short and sharp four-week challenge, you’ll have three 40-50 minute full-body workouts to complete. Each session is designed to promote significant strength gains, with a mix of heavy compound lifts and accessory movements.
Some of the Olympic-style lifts include snatches, overhead squats and power cleans, so this program is best-suited to an intermediate or advanced fitness level, and those who already have some lifting experience.
Each workout includes a main strength set, as well as a superset or triset. Each lift also includes RPE recommendations (rate of perceived exertion) to help you with weight selection.
Each week, there are also two LISS (low-intensity steady state) cardio sessions, an optional HIIT cardio session, a recovery session and a rest day.
Equipment
What you’ll need
You’ll need access to a range of free weights, as well as a few pieces of larger gym equipment, making this program best for the gym or a well-equipped home gym.
Barbell
Weight Plate
Squat Rack
Dumbbells
Chin-up Bar
Bench/Bench Alternative
Plyometric Box
Gymnastics Rings
