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.
Phase 1 (Week 1)
Week 1 Day 1: Chest & Biceps - LIFT
Welcome to week one! Kick things off with three rounds of heavy lifting that target your chest and biceps. A calorie-incinerating burnout and focused core work will make sure you maximize your results.
Week 1 Day 2: Quads & Calves - LIFT/HIIT
This combo of classic weightlifting and high-intensity cardio will help you build lower-body strength and power while torching fat all over. Keep a water bottle handy—you're going to need it.
Week 1 Day 3: Back & Triceps - LIFT
Level up your pulling power with an upper-body workout that focuses on your back and triceps. Keep up with Joel and focus on form to squeeze the most from every rep.
Week 1 Day 4: Hamstrings & Glutes - LIFT/HIIT
Your legs will be on fire by the time you finish today's workout. Multiple blocks of classic weightlifting and heart-pounding HIIT will target your hamstrings and glutes for a comprehensive lower-body strength sesh that also ignites your metabolism.
Week 1 Day 5: Shoulders - LIFT
Bolder shoulders are key to a stronger upper half and a more powerful body overall. Give yours the attention they deserve with a targeted workout that also chisels your core and revs your metabolism.
Phase 1 (Week 2)
Week 2 Day 1: Chest & Biceps - LIFT/HIIT
The focus is the same as last week, but Joel adds HIIT to crank up the intensity, helping you burn even more calories and build even more endurance.
Week 2 Day 2: Quads & Calves - LIFT
You've never experienced a leg day like this one before. Lift heavy and focus on form as you tackle some of Joel's favorite moves for targeting the quads and calves.
Week 2 Day 3: Back & Triceps - LIFT/HIIT
This upper-body lifting/cardio combo will help you build muscle and melt the fat that's covering it. Every rep gets you a step closer to your goals, so give every one all you've got.
Week 2 Day 4: Hamstrings & Glutes - LIFT
Target two of the body's largest muscle groups to amplify your strength and maximize your fat burn. If your legs aren't begging for mercy by the time you're done, you didn't lift heavy enough.
Week 2 Day 5: Shoulders - LIFT/HIIT
This workout emphasizes your shoulders but you'll feel the burn all over as you lift and sweat your way to a leaner, stronger body.
Phase 1 (Week 3)
Week 3 Day 1: Chest & Biceps - LIFT
Build upper-body strength and boost your pushing power with three rounds of heavy lifting that target your chest and biceps. A calorie-incinerating burnout and focused core work will make sure you maximize your results.
Week 3 Day 2: Quads & Calves - LIFT/HIIT
This combo of classic weight-lifting and high intensity cardio will help you build lower body strength and power while torching fat all over. Keep a water bottle handy--you're going to need it.
Week 3 Day 3: Back & Triceps - LIFT
Level up your pulling power with an upper body workout that focuses on your back and triceps. Keep up with Joel and focus on form to squeeze the most from every rep.
Week 3 Day 4: Hamstrings & Glutes - LIFT/HIIT
Your legs will be on fire by the time you finish today's workout. Multiple blocks of classic weight-lifting and heart-pounding HIIT will target your hamstrings and glutes for a comprehensive lower body strength sesh that also ignites your metabolism.
Week 3 Day 5: Shoulders - LIFT
Bolder shoulders are key to a stronger upper half. Give yours the attention they deserve with a targeted workout that also chisels your core and revs your metabolism.
Phase 1 (Week 4)
Week 4 Day 1: Chest & Biceps - LIFT/HIIT
The focus is the same as last week, but Joel adds HIIT to crank up the intensity, helping you burn even more calories and build even more endurance.
Week 4 Day 2: Quads & Calves - LIFT
You've never experienced a leg day like this one before. Lift heavy and focus on form as you tackle some of Joel's favorite moves for targeting the quads and calves.
Week 4 Day 3: Back & Triceps - LIFT/HIIT
This upper-body lifting/cardio combo will help you build muscle and melt the fat that's covering it. Every rep gets you a step closer to your goals, so give every one all you've got.
Week 4 Day 4: Hamstrings & Glutes - LIFT
Target two of the body's largest muscle groups to amplify your strength and maximize your fat burn. If your legs aren't begging for mercy by the time you're done, you didn't lift heavy enough.
Week 4 Day 5: Shoulders - LIFT/HIIT
This workout emphasizes your shoulders but you'll feel the burn all over as you lift and sweat your way to a leaner, stronger body.
Phase 2 (Week 5)
Week 5 Day 1: Legs - LIFT
Welcome to the halfway point—and phase two of the program. Joel dials-up the intensity with more reps of more exercises to give you even greater results—starting with a lower-body workout that will set your legs on fire.
Week 5 Day 2: Chest & Back - LIFT/HIIT
It's time to build and burn with an upper-body workout that hits your chest and back with classic strength training before hammering it with calorie-incinerating HIIT. It's tough, but so are you. Go crush it.
Week 5 Day 3: Shoulders - LIFT
Give this key muscle group the attention it deserves to broaden your back, boost your strength, and reinforce two of your body's most important (and injury-prone) joints. Follow Joel's cues to lift safely and optimize your results.
Week 5 Day 4: More Legs - LIFT/HIIT
Joel promised you MORE, and today he definitely delivers it. Two leg days per week will help you double down on muscle growth while shifting your fat loss into overdrive. Consider it the fast track to the body you've always wanted.
Week 5 Day 5: Arms - LIFT
This classic weightlifting workout hits your arms from both sides to help you build functional strength and balanced muscle that boosts performance during workouts and in everyday life.
Phase 2 (Week 6)
Week 6 Day 1: Legs - LIFT/HIIT
Kick off the week with a leg day that combines Joel's favorite workout combo: weightlifting and HIIT. Your muscles will be begging for mercy by the time you're done, but the reward is a stronger, more defined lower half.
Week 6 Day 2: Chest & Back - LIFT
Boost your pushing and pulling power in the same workout with exercises that target your chest and back. The moves are getting harder, but you're getting stronger. Stay focused and keep up with Joel. You got this!
Week 6 Day 3: Shoulders - LIFT/HIIT
This workout emphasizes your shoulders but you'll feel the burn all over as you lift and sweat your way to a leaner, stronger body.
Week 6 Day 4: More Legs - LIFT
Shift your attention back to your lower half with a targeted workout that powers up your legs while sculpting a leaner, stronger you.
Week 6 Day 5: Arms - LIFT/HIIT
It's time to stretch those shirtsleeves. Multiple blocks of strength training and HIIT will have you sweating buckets as you build arm strength and torch body fat.
Phase 2 (Week 7)
Week 7 Day 1: Legs - LIFT
Just two weeks to go! You're stronger than you've ever been, so lift as heavy as you can without sacrificing good form. Every rep is an opportunity to get stronger, so make every one count.
Week 7 Day 2: Chest & Back - LIFT/HIIT
It's time to build and burn with an upper-body workout that hits your chest and back with classic strength training before hammering it with calorie-incinerating HIIT. It's tough, but so are you. Go crush it.
Week 7 Day 3: Shoulders - LIFT
Give this key muscle group the attention it deserves to broaden your back, boost your strength, and reinforce two of your body's most important (and injury-prone) joints. Follow Joel's cues to lift safely and optimize your results.
Week 7 Day 4: More Legs - LIFT/HIIT
Joel promised you MORE, and today he definitely delivers it. Two leg days per week will help you double down on muscle growth while shifting your fat loss into overdrive. Consider it the fast track to the body you've always wanted.
Week 7 Day 5: Arms - LIFT
This classic weightlifting workout hits your arms from both sides to help you build functional strength and balanced muscle that boosts performance during workouts and in everyday life.
Phase 2 (Week 8)
Week 8 Day 1: Legs - LIFT/HIIT
Kick off the week with a leg day that combines Joel's favorite workout combo: weightlifting and HIIT. Your muscles will be begging for mercy by the time you're done, but the reward is a stronger, more defined lower half.
Week 8 Day 2: Chest & Back - LIFT
Boost your pushing and pulling power in the same workout with exercises that target your chest and back. The moves are getting harder, but you're getting stronger. Stay focused and keep up with Joel. You got this!
Week 8 Day 3: Shoulders - LIFT/HIIT
This workout emphasizes your shoulders but you'll feel the burn all over as you lift and sweat your way to a leaner, stronger body.
Week 8 Day 4: More Legs - LIFT
Shift your attention back to your lower half with a targeted workout that powers up your legs while sculpting a leaner, stronger you.
Week 8 Day 5: Arms - LIFT/HIIT
Congrats! It's your last workout, but Joel isn't letting you off easy. Multiple blocks of strength training and HIIT will have you sweating buckets as you build arm strength and torch bodyfat. Want more? Do a second round of LIIFT MORE for greater results!
Bonus
LIIFT Express: Chest
No time for a regular workout? No problem. This 20-minute lifting session is perfect for days when your schedule squeezes you from all sides—to give your chest an extra pump.
LIIFT Express: Back
Click play on this express workout to target the top of your posterior chain and boost total-body power.
LIIFT Express: Shoulders
Define your delts in less than 20 minutes with some of Joel's favorite muscle-building shoulder moves.
LIIFT Express: Arms
Build sleeve-stretching muscle with a hard-hitting arms workout that will set your bis and tris on fire.
LIIFT Express: Legs
Build teardrop quads with a series of lower-body exercises that hit every muscle below the waist.
LIIFT Express: Booty
Lift and sculpt one of your body's best assets with this glutes-focused lifting session.
LIIFT Express: Core
Strengthen your core and sculpt your six-pack with moves that chisel the armada of muscles from your glutes to your traps in less than 20 minutes.
LIIFT Express: HIIT
Fire up your fat-burners with calorie-incinerating moves designed to help you shed pounds, build endurance, and boost muscular definition.
LIIFT Express: HIIT Cycle
Hop on your bike and keep up with Joel for a heart-pounding workout that provides all of the fitness-boosting benefits of HIIT with none of the impact. But stand warned—this workout packs a surprise ending that will set your legs on fire.
Recovery
LIIFT MORE: Upper Recovery
Click play on this massage and stretching session whenever your upper body needs some extra TLC (post-workout, between workouts, on rest days) to enhance your mobility and optimize your recovery.
LIIFT MORE: Lower Recovery
LIIFT MORE is packed with leg days, and this workout will help you bounce back faster from them. Grab your foam roller and follow Joel's lead to boost blood flow, release tension, and optimize your results.
