{"title":"Training programs","description":"\u003cdiv style=\"width:100%;max-width:none\"\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6\"\u003eChoose your training focus. Every program is a one-time purchase delivered as an English PDF.\u003c\/p\u003e\n\u003ch2 style=\"font-size:28px;line-height:1.2;margin:24px 0\"\u003eWhich training program is right for you?\u003c\/h2\u003e\n\u003cdiv style=\"display:grid;grid-template-columns:repeat(auto-fit,minmax(min(100%,280px),1fr));gap:18px;width:100%\"\u003e\n\u003csection style=\"padding:24px;border:1px solid #dcded2;background:#f4f3eb;min-width:0;display:flex;flex-direction:column;gap:12px\"\u003e\u003cp style=\"margin:0;color:#4b5730;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:1px\"\u003e12-week progression\u003c\/p\u003e\n\u003ch3 style=\"font-size:24px;line-height:1.2;margin:0\"\u003e12-Week Muscle \u0026amp; Aesthetics\u003c\/h3\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6;font-size:20px;font-weight:600\"\u003e€29.89\u003c\/p\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6\"\u003e\u003cstrong\u003eA structured plan to follow for 12 weeks.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6\"\u003eFor gym users with basic lifting experience. Train four days per week through three progressive blocks, with exercises, sets, reps, rest times, technique cues and lighter weeks. Includes a session log and 12-week tracker.\u003c\/p\u003e\n\u003ca style=\"display:inline-block;align-self:flex-start;background:#4b5730;color:#fff;padding:12px 18px;border-radius:4px;text-decoration:none;font-size:14px;font-weight:600;min-height:44px;box-sizing:border-box;margin-top:auto\" href=\"\/products\/ll-performance-program-03-12-week-muscle-aesthetics\"\u003eView the 12-week program\u003c\/a\u003e\u003c\/section\u003e\u003csection style=\"padding:24px;border:1px solid #dcded2;background:#f4f3eb;min-width:0;display:flex;flex-direction:column;gap:12px\"\u003e\u003cp style=\"margin:0;color:#4b5730;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:1px\"\u003eAdvanced split\u003c\/p\u003e\n\u003ch3 style=\"font-size:24px;line-height:1.2;margin:0\"\u003e4-Day Workout Split\u003c\/h3\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6;font-size:20px;font-weight:600\"\u003e€12.99\u003c\/p\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6\"\u003e\u003cstrong\u003eA repeatable high-volume routine for experienced lifters.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6\"\u003eFour gym sessions: push, pull, legs, and shoulders \u0026amp; arms. Includes exercises, working sets, rep targets, supersets and a training log. You manage your own loads, rest days and progression. This is a repeatable split rather than a 12-week progression plan.\u003c\/p\u003e\n\u003ca style=\"display:inline-block;align-self:flex-start;background:#4b5730;color:#fff;padding:12px 18px;border-radius:4px;text-decoration:none;font-size:14px;font-weight:600;min-height:44px;box-sizing:border-box;margin-top:auto\" href=\"\/products\/ll-performance-4-day-workout-split\"\u003eView the 4-day split\u003c\/a\u003e\u003c\/section\u003e\u003csection style=\"padding:24px;border:1px solid #dcded2;background:#f4f3eb;min-width:0;display:flex;flex-direction:column;gap:12px\"\u003e\u003cp style=\"margin:0;color:#4b5730;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:1px\"\u003eCore add-on\u003c\/p\u003e\n\u003ch3 style=\"font-size:24px;line-height:1.2;margin:0\"\u003eComplete Ab Workout\u003c\/h3\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6;font-size:20px;font-weight:600\"\u003e€14.89\u003c\/p\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6\"\u003e\u003cstrong\u003eFocused core training to add to your routine.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6\"\u003eFor beginner to intermediate lifters. Five movements in a 25–35 minute session, starting twice per week. Includes movement illustrations, home substitutions, easier variations, a four-week progression guide and a training log. This is a core program rather than a full-body training plan.\u003c\/p\u003e\n\u003ca style=\"display:inline-block;align-self:flex-start;background:#4b5730;color:#fff;padding:12px 18px;border-radius:4px;text-decoration:none;font-size:14px;font-weight:600;min-height:44px;box-sizing:border-box;margin-top:auto\" href=\"\/products\/ll-performance-complete-ab-workout\"\u003eView the ab workout\u003c\/a\u003e\u003c\/section\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"padding:20px 0\"\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6\"\u003e\u003cstrong\u003ePair your training with nutrition.\u003c\/strong\u003e Explore the \u003ca href=\"\/collections\/nutrition-programs\"\u003eEasy Cut \u0026amp; Sculpt nutrition plans\u003c\/a\u003e for a daily meal structure. Nutrition is purchased separately.\u003c\/p\u003e\n\u003cp style=\"max-width:none;margin:0 0 12px;font-size:15px;line-height:1.6;font-size:13px\"\u003ePDF downloads. No physical delivery or individual coaching. Results depend on consistency, recovery, nutrition and starting experience.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e","products":[{"product_id":"ll-performance-4-day-workout-split","title":"LL Performance — 4-Day Workout Split","description":"\u003cp\u003e\u003cstrong\u003eFour training days. One focused split.\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eA high-volume gym routine by Lassi Lappi for experienced lifters who want a clear plan for each session.\u003c\/p\u003e\u003ch3\u003eYour four-day split\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePush:\u003c\/strong\u003e chest, shoulders and triceps\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePull:\u003c\/strong\u003e back and biceps\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLegs:\u003c\/strong\u003e squats, leg extensions, leg curls and calf raises\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eShoulders \u0026amp; arms:\u003c\/strong\u003e a shoulder giant set and focused arm work\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhat you receive\u003c\/h3\u003e\u003cp\u003eA six-page downloadable PDF with exercises, working sets and repetition targets, supersets, a shoulder giant set and a reusable training log to record your loads and reps.\u003c\/p\u003e\u003ch3\u003eWho it’s for\u003c\/h3\u003e\u003cp\u003eExperienced gym users comfortable with advanced, high-volume training. The leg session includes 10 working sets of 10 squats. Warm-up sets are additional.\u003c\/p\u003e\u003cp\u003eThis is a workout split, not personalized coaching. Rest days, loads, rest intervals and progression are not prescribed.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eDigital PDF download. No physical product.\u003c\/strong\u003e\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":55256407376215,"sku":null,"price":12.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1053\/4397\/5767\/files\/ll-performance-program-01-cover.png?v=1791498217"},{"product_id":"ll-performance-complete-ab-workout","title":"LL Performance — Complete Ab Workout","description":"\u003cp\u003e\u003cstrong\u003eBuild your core. Own your movement.\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eA focused ab and core workout by Lassi Lappi for beginner to intermediate lifters. Five complementary movements combine controlled crunches, anti-rotation work and stability training in a 25–35 minute session.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eYour six-page PDF includes:\u003c\/strong\u003e\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eThe full workout with sets, reps and rest periods\u003c\/li\u003e\n\u003cli\u003eMovement guides with small position illustrations\u003c\/li\u003e\n\u003cli\u003eHome substitutions and easier variations\u003c\/li\u003e\n\u003cli\u003eA four-week progression guide\u003c\/li\u003e\n\u003cli\u003eA reusable training log\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eStart with two sessions per week. For the gym version, you need a cable station, rope attachment and exercise mat.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eDigital PDF download. No physical product.\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eThis program builds core strength and muscle. Visible abdominal definition also depends on overall body fat; ab training does not selectively remove belly fat. This is a general fitness program, not injury rehabilitation.\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":55348710277463,"sku":null,"price":14.89,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1053\/4397\/5767\/files\/ll-performance-complete-ab-workout-cover.png?v=1791589349"},{"product_id":"ll-performance-program-03-12-week-muscle-aesthetics","title":"LL Performance Program 03 - 12-Week Muscle \u0026 Aesthetics","description":"\u003ch2\u003e12 weeks. Three blocks. Four training days.\u003c\/h2\u003e\u003cp\u003eLL Performance Program 03 is a gym-based muscle-building plan by Lassi Lappi for adults with basic lifting experience.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eChest \u0026amp; triceps\u003c\/li\u003e\n\u003cli\u003eBack \u0026amp; biceps\u003c\/li\u003e\n\u003cli\u003eLegs\u003c\/li\u003e\n\u003cli\u003eShoulders\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eProgress through Foundation (weeks 1–4), Build (weeks 5–8) and Refine (weeks 9–12). Each block includes four workouts with exercises, working sets, rep ranges, rest times and technique cues.\u003c\/p\u003e\u003ch3\u003eIncluded in the 22-page PDF\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eAll 12 workout layouts\u003c\/li\u003e\n\u003cli\u003eWeekly effort targets and double-progression rules\u003c\/li\u003e\n\u003cli\u003eLighter weeks to manage fatigue\u003c\/li\u003e\n\u003cli\u003eWeekly schedule and warm-up instructions\u003c\/li\u003e\n\u003cli\u003eEquipment substitutions\u003c\/li\u003e\n\u003cli\u003eReusable session log and 12-week tracker\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eRequires access to a gym. Digital PDF only; no physical item or individual coaching. General fitness training, not injury rehabilitation. Results depend on consistency, recovery, nutrition and starting experience.\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":55404913754455,"sku":null,"price":29.89,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1053\/4397\/5767\/files\/ll-performance-program-03-cover_82225a21-45be-47a2-b3ba-4b327b49b5e5.png?v=1791888355"}],"url":"https:\/\/s1svmc-7h.myshopify.com\/collections\/training-programs.oembed","provider":"LL Performance","version":"1.0","type":"link"}