Serious Size and Strength - Look Like You Lift 3

J2FIT

Bodybuilding, Strength & Conditioning, Powerlifting, General Fitness

Coach

Mike Dewar

A 10-week training program that focuses on maximizing muscle building, strength, and aesthetics.

This program is geared for anyone who is looking for a bodybuilding and strength program without Olympic weightlifting.

Building serious muscle mass, strength, and power takes a plan. LLYL is a phasic program that progresses you from one stage to the next in a systematic and scientific manner, with each phase developing the skills and requirements for the next.

$59

Get Serious Size and Strength - Look Like You Lift 3

Build Bigger Muscles

Each week you will target train every major muscle group in your body AT LEAST 2x. By delivering 2-3 hard targeted sessions a week per muscle group, you will promote greater muscle growth than training a muscle only 1-2 times per week.

Improve Your Compound Lifts

This bodybuilding program has you performing the fundamental compound lifts (bench, squat, deadlift) with the goal of improving form, technique, and muscle mass. While you are not lifting less than 5 reps, you are focusing on moving heavier loads within the 5-10+ rep range to build serious muscle and set yourself up for a great strength cycle to come.

Muscle Isolation Exercise

The reality is machines, cables, and single joint exercises have gotten a lot of bad rap over the past decade with this "functional movement" idea. The truth is that isolation exercises are extremely functional for those who want to maximize muscle growth. This program will include both free weights and machine/cable exercises.

Great "Off-Season" Hypertrophy Plan

You will not be lifting heavier than 85% of you max in this program, nor will you be doing any Olympic lifts. By not performing those, you allow you body to recover from hard strength cycles and competition blocks, and can settle in for a few months, build more muscles, help improve injury resilient, and set yourself up for future strength cycles.

Features

Talk with Your Coaches

Ask questions, upload videos, and have direct access to your coaches via the Train Heroic app.

Programming 5 days per week

LLYL programming is 5-6 days a week, and is fully laid out in the Train Heroic app.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Expert Coaching and Oversight

Coaches who will hold you accountable and provide the feedback you need to grow

No More PDFs and Excel Sheets

Stop suffering through PDFs and excel sheets, and instead access all your workouts through the sleek and modern Train Heroic app.

Equipment

Required

Basic Gym Machines // Barbell // Dumbbells

Sample Week

Week 1 of 10-week program

Sunday

Week 1 Day 1

Leg Extension

3 x 15

Single Leg Hip Raise

Back Squat

10, 10, 8, 8

Barbell RDL

10, 10, 8, 8

Hack Squat

10, 10, 8, 8

Single Leg Extension

15, 15, 12, 12

Prone Machine Hamstring Curl

3 x MAX

Monday

Week 1 Day 2

Decline Cable Flye

4 x 15

Low-Incline Bench Press

10, 10, 8, 8

Cable Flye

15, 15, 12, 12

Dips

4 x 10

Seated Dumbbell Overhead Triceps Extension

15, 12, 10, 10

DB Lateral Raise

15, 12, 10, 10

Rope Pushdown

15, 15, 12, 12

Face Pull

15, 15, 12, 12

Tuesday

Week 1 Day 3

Underhand EZ Bar Bent Row

15, 12, 12, 12

Lat Pulldown

15, 15, 12, 12, 12

Barbell Rack Pulls

10, 10, 8, 8, 8

Dumbbell Incline Curl

10, 10, 8, 8

Cable EZ Bar Curl

10, 10, 8, 8, 8

Wednesday

Week 1 Day 4

Prone Machine Hamstring Curl

3 x 15

Single Leg Hip Raise

3 x 15

Good Morning

10, 10, 8, 8

Hack Squat

15, 15, 12, 12

Prone Machine Hamstring Curl

15, 15, 12, 12

Single Leg Extension

3 x MAX

Thursday

Week 1 Day 5

Cable Flye

15, 15, 12, 12

Dumbbell Floor Pullover

15, 15, 12, 12

Spoto Press

12, 10, 8, 8

Reverse Grip Pulldown

4 x 12

Cable Triceps Pushdown

4 x 15

1-Arm DB Row

3 x 12

Dumbbell Incline Curl

3 x 12

Dumbbell Overhead Extension

3 x 12

Machine Reverse Flye

3 x 12

Coach

More from J2FIT

Mike Dewar

Certified strength and conditioning coach with over 15+ years of experience coaching USA Weightlifting national level lifters, Masters Worlds lifters, NCAA (D1 and D3) athletes, and gym goers. Mike holds a Masters from Columbia University in Exercise Physiology and a Bachelors in Exercise Science with a minor in Nutrition.

Start Building MORE Muscle!

The reality is this is a tough program. If you are up to the challenge, and can commit 10 hard weeks, I personally guarantee you will not be disappointed.

Get Serious Size and Strength - Look Like You Lift 3

FAQs

What if I don't have access to some of the equipment in the workouts?

You can message the coaches directly within the app for substitutions that will be based on what you have access to that will still deliver you results.

How often can I get coaching feedback?

If you post it, we will offer feedback. We want you to post and interact as much as possible, you are paying for it, so use it! Please allow 24 hours for responses, 48 hours over the weekend (however many times we are on the app answering questions multiple times a day).

Who is the program for?

This program is great for anyone looking to build muscle and add size, regardless of sport goal. That said, it's a great mass building, low-impact workout program for the off-season weightlifter or powerlifter who wants to spend 10 weeks letting the body heal up from heavy max lifts.

What do I do when I finish the program?

When you are done with the 10-week program, you COULD repeat it and adjust weights. If you wanted to build strength and power, and muscle... you could go into another one of the LLYL programs (1 or 2).

Has Mike personally done all these workouts?

Yup! Not only has Mike done these, he has refined the programs after having his athletes and clients perform similar methods.

The Proof

Nick

Dadbod to DadGOD

Verified Athlete

"I returned to the gym after years of not prioritizing my body and health. I found this program, and it gave me the structure I needed to change my body into what I wanted it to become. I feel stronger, healthier, and more fit than I have been in the past 40 years of my life. Highly recommend."

Manny L

Long-Time Gym Rat

Verified Athlete

"With the help of LLYL, I was able to continue to push my muscle growth in my 40s and get the physique I have been after since my 20s and 30s. The bodybuilding program was tough, but also well thought out and balanced to help me also stay healthy throughout the process."

Mike D

Creator of LLYL

Verified Athlete

"I made these workouts because I wanted to show people that training for aesthetics doesn't mean you can't be strong, powerful, and athletic. The LLYL3 plan may be void of weightlifting, but it will certainly get you jacked!"

Sarah D

Avid Lifter

Verified Athlete

"I wanted to find a program to build muscle and get lean, and this program delivered. I followed it to a "T" and got leaner and more defined. To those women out there who think bodybuilding and lift weights makes you "bulky", you are wrong!"