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Build the body you’ve always wanted, become mentally unstoppable, and discover what it’s like to be in control of your results with the first-ever weightlifting program from Super Trainer Shaun T.

Lift heavy, get shredded, and build strength inside and out.

Weeks

(Not included in regular BOD membership)

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This bright, springtime egg frittata recipe features seasoned, sautéed asparagus, peas, and spinach, for a punch of color and flavor. Bake the veggie and egg mixture in the oven for 20 minutes until it sets and serve warm, topped with fresh avocado and herbs. Make it for a weekend breakfast, brunch, or lunch.

Spring Veggie Frittata with Avocado and Herbs

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Looking for a fast, healthy lunch? You won’t go wrong with Ilana’s Instant Pot Tuna Casserole. It’s loaded with vitamin-rich veggies like cremini mushrooms, shallots, carrots, and green beans, and packed with fiber-filled bean pasta and high-protein solid white tuna. It’s simple to put together, too—you just add all the ingredients to the pot and let the pressure cooker do the work. And don’t forget, no tuna casserole would be complete without some cheesy deliciousness mixed in, plus a sprinkling of crunchy toasted panko on top!

Ilana's Instant Pot Tuna Casserole

In this 4-week calendar, you'll lift heavier with lower reps, using supersets and time under tension to build muscles and definition. This training style ups the lifting intensity to increase calorie burn, lean muscle mass, and strength.

4 Week Calendar - Sculpt & Define

Start your day with the sweet, creamy goodness of Peanut Butter Breakfast Pie and enjoy a satisfyingly smooth peanut butter custard-like filling in a yummy fruit- and nut-filled crust—with no baking required! With 52 grams of energy-boosting carbs and 30 grams of hunger-busting protein, this healthy, high-fiber breakfast will keep you powered for hours. It also makes a great snack. Enjoy ⅓ slice of pie with a side of veggies anytime. And be sure to track it!

Peanut Butter Breakfast Pie

In this 4-week split, you’ll focus on controlled heavy lifting using drop sets and pyramids to build maximum strength, power, and muscle growth or hypertrophy.

4 Week Calendar - The Build

Shaun has you covered with everything you need to get the results you want. Watch this video to learn more about the workouts, equipment needs, and nutritional support to help you DIG DEEPER.

Getting Started with DIG DEEPER

Lift and Get Shredded With DIG DEEPER From Shaun T

Cooler estilo mojito con limonada de fresa

Les 7 principaux avantages de l’entraînement musculaire

Power up your plate with Sesame Peanut Brussels Sprouts for a sweet-and-savory side with lots of nutrients, tons of flavor, and a spicy little kick. Fork-tender and charred around the edges, crispy baked brussels sprouts are delectably dressed in flavors like maple syrup, peanut butter, tamari, and sriracha, then finished with a crunchy garlic topping. It’s a simply delicious side that’s easy to make in 30 minutes or less.

Sesame Peanut Brussels Sprouts

Cheesy, meaty, and delicious, Fixed Beef Macaroni is an easy, one-pan recipe you can prepare in just 20 minutes. This healthier version of the comfort food favorite kids love is made with natural ingredients like protein-packed extra-lean ground beef, whole wheat macaroni, and cheddar cheese, plus a blend of tasty seasonings. It’s a great any-night-of-the-week dinner your whole family will enjoy!

Fixed Beef Macaroni

More weights. More reps. More sweat. MORE RESULTS.

Burn more fat and build more muscle with a simple but effective combination of classic weight training and fat-torching HIIT workouts. This is a total-body transformation program made for those who love to lift.

Workouts

All Levels

LIIFT MORE

Dinner gets an exotic twist with richly flavored Moroccan Chicken Tagine. After a quick broil, the chicken is combined with a blend of spices and aromatics then slow-braised with oranges and olives for an impressive one-pot dish that’s the perfect balance of sweet and savory. Don’t let the ingredient list or cooking time intimidate you. Once you put it in the oven this recipe is mostly hands-off. The hardest part is waiting for it to be done!

Moroccan Chicken Tagine

Introducing DIG DEEPER, the ultimate body recomposition program. Build the body you’ve always wanted, become mentally unstoppable, and discover what it’s like to be in control of your results with the first-ever weightlifting program from Super Trainer Shaun T.

DIG DEEPER Final Trailer

Want to turn some heads? Body Beast gets you sexy, shredded, contoured muscles.

Body Beast has cracked the code for how to get the lean, chiseled physique you want. It’s the pro’s program to burn fat, carve lean defined muscle, and transform your body for jaw-dropping results.

Intermediate

Body Beast

Strength training, healthy eating, clean supplements. A Sure Thing.

Strength builds confidence, so pick up your weights for endurance and power-based strength training and get ready to feel amazing. With Megan as your motivator, you’ll work hard, eat well, fuel up with clean supplements, and see how incredible it is to say YES to YOU.

Sure Thing

Are you up to the challenge? Get a year’s worth of results in just 60 days.

INSANITY is one of the best workouts you’ve ever seen. No weights, no gym, just results. Keep pushing your limits and your body has to adapt. That’s how you get in such insane shape in just 60 days.

Advanced

INSANITY

Embrace the burn through seven blocks of low-impact bodyweight exercises that will have your heart pounding and sweat pouring. It’s tough, but so are you, and Shaun will make sure you cross the finish line smiling and hungry for more.

Steady State Cardio 2

2B Mindset, created by Ilana Muhlstein, MS, RDN, is designed to help you enjoy satisfying meals, achieve a healthy relationship with food and make reaching your goals a positive experience. This proven plan has helped thousands of Ilana’s clients reach their goals, and it’s how Ilana lost 100 lbs. and kept it off as a mother of three. With a BODi membership, you’ll get new recipes every month, plus 24/7 access to the 2B Mindset Exclusive Community, which includes ongoing support from Ilana with LIVE calls, to help you feel your best each day.

Introduction to 2B Mindset

Light up your abs and back with a handful of Shaun’s favorite upper body moves. This workout is key for building the kind of stability and power that elevates your performance both in your workouts and beyond.

Back & Abs

If you’re bloated, have tummy troubles or just want to work on your gut health, this nutrition program can help. Use this guide to see how to get started.

How to do DIG DEEPER with The 4 Week Gut Protocol

A filling lunch that takes just minutes to make and is so delicious, you’ll want to eat it every day. Combine shredded chicken and black beans along with pico de gallo and avocado, all served in romaine lettuce wraps and topped off with a drizzle of zesty lime-ranch dressing for a very veggie meal!

Southwest Chicken Lettuce Wraps

For a simple salad with a satisfying side of protein, toss this dish together in 20 minutes tops. It’s a quick-and-tasty way to enjoy a big, beefy burger for dinner and still stay in weight-loss mode!

Jumbo Burger Salad

Enjoy a restaurant-worthy recipe for Creamy Tuscan Salmon that’s table-ready in just 25 minutes. With fresh salmon, and a creamy Tuscan sauce made with spinach, cherry tomatoes, shallots, and aromatic seasonings, it’s a meal that will satisfy all your senses!

Creamy Tuscan Salmon

Use this 4-week calendar of under-25-minute lifting workout for effective and intense total-body burn. You'll do circuits, time under tension, and supersets to increase endurance and strength, and build and define muscles.

4 Week Calendar - No Excuses

Get to know the legendary Super Trainer Shaun T, and his journey to DIG DEEPER. You’ll hear all about how he came back from injury to unprecedented strength, and found inspiration in weightlifting, training differently than ever before. He shares all about his newfound passion in lifting and how it changed his body inside and out, how he found a partner and inspiration in his trainer Kristen, his path to bodybuilding, and how he faced challenges and adversities along the way. He came out on top, stunning the world with his total-body recomposition and now he’s sharing his method to sculpt a jaw-dropping physique because he knows you can see amazing change, too!

Meet Shaun

Build Your Dream Physique With Body Recomposition Training

Treat mom to a sweet surprise on her special day with homemade Mother’s Day Crêpe Cakes. Perfect for a Mother’s Day brunch, this delectable dessert layers on the goodness with sweet, creamy ricotta cheese and fresh strawberries on light, flavorful crêpes, finished with a drizzle of maple syrup and a minty garnish. It’s a deliciously decadent yet surprisingly easy-to-make dessert you’ll absolutely love—and mom will, too!

FIXATE Mother's Day Crepe Cakes

This workout hits your arms from the front and back to help you build definition in the biceps and triceps.

Bis & Tris

Welcome to leg day, Shaun T-style. Two blocks of work with three sets of five back-to-back exercises will have your heart pounding and quads quaking. Remember, form is everything, so always choose a weight that allows you give your all to every rep.

Lower Body Circuit 1

Kick off your total body transformation with a targeted upper body workout. You’ll use circuits to hammer your chest, arms, shoulders, back, and core, building muscle above the waist.

Upper Body Circuit 1

It’s time for another round of upper body work, but all-new moves keep the challenge fresh for maximum gains. Match Shaun rep for rep to dial in your form and build muscle.

Upper Body Circuit 2

Put your weights aside—you won’t need them for this total body, low-impact sweat session that uses cardio moves to help you amplify your endurance and elevate your fitness level.

Steady State Cardio 3

Crunch, twist, press, raise, and row with Shaun as he reveals his favorite six pack secrets. It’s the last strength workout of this collection, so give it all you’ve got to maximize your results.

Shoulders & Abs

A combination of single sets and supersets will challenge your lower body in a whole new way. Lift heavy and follow Shaun’s lead to squeeze the most from every rep.

Legs

This workout might seem simple with single sets of individual exercises, but your arms will be on fire by the time you’re done—especially after the DIG DEEPER Moment at the end.

Arms

Get ready for some of the heaviest lifting of the program. Shaun kicks it old school with classic weight training, using low reps to target your largest muscle fibers. Dig deep, focus on form, and listen to Shaun’s cues to maximize your gains.

Chest

2B Mindset is designed to help you enjoy big, satisfying, meals that conquer your cravings in a smart way so you’re never deprived. Use this guide to find delicious recipes and learn how to get started with 2B and DIG DEEPER.

How To Do DIG DEEPER with 2B Mindset

Short on time? No problem. The trisets in this workout will help you build bolder shoulders and eye-popping arms faster than you ever thought possible.

Shoulders, Bis & Tris

A program designed to make you stronger needs the tools to track it as well. As you go up in your weight selection, this tracker will help you visualize your progress.

Dumbbell Tracker

Hammer your chest and back in less than 25 minutes with this express lifting session. Shaun keeps these workouts short so you can do them in place of your regular ones on busy days. Now you really have no excuses for not getting your sweat on.

Chest & Back

Endurance is the name of the game in today’s low-impact workout. No less than six blocks of work will test your stamina and grit—and Shaun will be right there with you every rep of the way. You got this!

Steady State Cardio 1

Get an inside look at what's included in our most popular Total-Solution Pack.

Say Hello to the BODi Essentials Collection

Portion Fix, by fitness and nutrition expert Autumn Calabrese, helps you eat the portions that work for the results you want. You’ll enjoy all the delicious foods you love, even wine and chocolate, and NEVER feel deprived. And there’s no counting calories or cutting food groups. This plan can help you reach your goals, whether it’s weight loss, or just feeling healthier and stronger. With a BODi membership, you’ll get new recipes every month, plus 24/7 access to the Portion Fix Exclusive Community, which includes ongoing support from Autumn, to help you feel great every single day.

Introduction to Portion Fix

Portion Fix takes the guesswork out of what to eat. Nothing is off-limits in this eating plan, so reach your goals while enjoying all of your favorite foods. Use this guide to learn more about how this plan works with DIG DEEPER and try out 100’s of yummy recipes.

How to do DIG DEEPER with Portion Fix

Shaun has you covered with everything you need to get the results you want. Use this guide to learn more about the workouts, equipment needs, and nutritional support to help you DIG DEEPER. A measurement tracker is also provided to help document your body's recomposition journey.

Your Guide to DIG DEEPER

This 12 week calendar is Shaun's recommendation for the ultimate body recomposition. This is how he got his results, and now it's how you will get yours.

12 Week Body Recomposition Calendar

Shaun is pushing himself to the max and has curated some beats to help you do the same.

The Build Spotify Playlist

These workouts might be shorter, but that doesn't mean they're easy. This playlist is designed to get you hyped for the intense work ahead.

No Excuses Spotify Playlist

As if Shaun & Kristen coaching you isn't enough, the music is here to help you push even more.

Sculpt & Define Spotify Playlist

High energy circuits need high energy music to match. Shaun's got you covered with some of his favorites beats.

Dynamic Circuits Spotify Playlist

There’s only one block of work in this circuit session, but that doesn’t mean Shaun is letting you off easy. Prepare to sweat up a storm as you conquer three rounds of high-energy exercises en route to the final DIG DEEPER Moment.

Total Body

Sculpt washboard abs and a firmer, more muscular butt with this fast-paced strength session. Each superset is designed to work one muscle group while the other one rests, helping to fast track your training and turbocharge your results.

Abs & Glutes

The seven exercises in this targeted lower body workout will leave your legs quaking and heart pounding. It’s time to DIG DEEPER than ever to achieve the body you’ve always wanted. Go crush it!

Shift your focus back to your lower half with some of Shaun’s favorite moves for building strength and power from the bottom up.

You’ll hit both sides of your body using supersets (i.e., back-to-back exercises) in this targeted strength session that also revs your metabolism to help maximize calorie burn.

Start sculpting a Shaun T-worthy six pack as you also strengthen and define your shoulders and butt.

Shoulders, Glutes & Abs

Squat, lunge, step, and lift your way to a stronger, more powerful lower half. If your legs aren’t begging for mercy by the time you’re done, you didn’t go hard enough, so hold nothing back.

Lower Body Circuit 2

You’ll feel the burn from head to toe in this fun, fast-paced workout. A combination of weighted and bodyweight exercises will set your muscles and fast track your progress.

Total Body Circuit

These Eggroll Bowls are a quick, wholesome dish you can enjoy in just 15 minutes. With a mouthwatering fusion of tender cabbage, shredded carrots, and seasoned ground beef, this meal will delight the taste buds and quickly become a family favorite.

Egg Roll Bowls

Dreams really do come true. Wake up to a rich and chocolatey breakfast that you can make in your sleep. Just mix up your oats with almond milk, cocoa powder, Collagen Boost, and stevia, pop it in the fridge, and grab some z’s. In the morning, whip up the vanilla yogurt and Shakeology frosting, add some fresh strawberries, and dig into decadent deliciousness. Loaded with protein, healthy carbohydrates, and fiber, you’ll have plenty of energy for whatever your day may bring.

Quick Chocolate Overnight Oats with Shakeology Frosting

This 4-week calendar uses fast-paced giant-circuit workouts with higher rep counts to enhance muscular endurance. This type of training prepares your body for lifting heavier—and for longer periods of time. It also helps with stability, proper form and technique.

4 Week Calendar - Dynamic Circuits

19 Things You Don't Know About Shaun T

Experience a whole new side of Shaun T with DIG DEEPER, a program dedicated to building strength and getting shredded. This sample workout is split into three sections just like the program itself to give you a taste of what awaits. Get ready to lift heavy, torch fat, and build the body of your dreams.

DIG DEEPER Sample Workout

This comprehensive workout leaves no muscle untouched. Join Shaun and his bodybuilding trainer Kristen as they teach you how to maximize “time under tension”—a key growth stimulus—as you push yourself to dig deep.