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

Of course! 

You have access to the program indefinitely, and it will be hosted on the mobile app. 

We do recommend that you transition from one program to the next to try to continue to push your muscle growth and strength over time.

We like using LLYL 3.0 as a nice, short-term break between longer LLYL versions (1.0 or 2.0).

This varies from program to program.

LLYL 1.0 trains the Olympic lifts daily, sometimes training both the snatch and the clean and jerk in the same session.

In LLYL 2.0, the competition lifts will be trained 2-3 times a week, with 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.

LLYL 3.0 does not include any Olympic weightlifting (snatches, cleans, or jerks).

YES, but if this is your main goal, we recommend LLYL 2.0.

In the LLYL 2.0 program, 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.

LLYL 1.0 trains the squat and deadlift more aggressively as this is needed for Olympic weightlifting. Your bench may still go up too, but it is trained less.

LLYL 3.0 does not specifically train you to max those lifts out. However, many individuals have seen increases in maximal strength from this program.

The program will follow a lower-upper-lower-upper-total body split, with muscle groups being trained at least twice per week, with training volume per week progressing every 5 weeks to maximize muscle growth.

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.

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, we 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. You could 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, we 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.