LIIFT4 combines heavy lifting and intense cardio to transform your body in 4 days a week. And with 32 unique, real-time workouts, you’ll never get bored, because you’ll never do the same one twice.
B4 LIIFT4
Day 1: Chest/Back Circuit
Back-to-back exercises and minimal rest will keep your heart rate up and calorie burn high in this intense upper-body weightlifting workout
Day 2: Legs LIIFT 50/50
Build stronger legs and a leaner, more defined body by first lifting heavy and then powering through high-intensity cardio in this fat-incinerating combo workout.
Day 3: Shoulder/Arms LIIFT Intervals
You’ll alternate between classic weightlifting and high-intensity cardio in this heart-pounding interval workout that targets your shoulders and arms while helping you burn fat all over.
Day 4: Full Body HIIT
Work your entire body in this all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 20 minutes.
Week 1: Build It
Week 1 Day 1: Chest/Triceps – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your chest and triceps while burning fat all over.
Week 1 Day 2: Back/Biceps – Circuit
Multiple rounds of back-to-back exercises and minimal rest target your back and biceps while keeping your heart rate high to torch calories and increase definition.
Week 1 Day 3: Shoulders – LIIFT Intervals
Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help you get lean and shredded in record time.
Week 1 Day 4: Legs – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help strengthen your legs while burning fat all over.
Week 2: Build It
Week 2 Day 1: Chest/Triceps – Circuit
Multiple rounds of back-to-back exercises and minimal rest target your chest and triceps while keeping your heart rate high to torch calories and increase definition.
Week 2 Day 2: Back/Biceps – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your back and biceps while burning fat all over.
Week 2 Day 3: Shoulders – LIIFT Intervals
Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help get you lean and shredded in record time.
Week 2 Day 4: Legs – HIIT
Strengthen and sculpt your legs with this all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 30 minutes—no weights required.
Week 3: Build It
Week 3 Day 1: Chest/Triceps – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your chest and triceps while burning fat all over.
Week 3 Day 2: Back/Biceps – Circuit
Multiple rounds of back-to-back exercises and minimal rest target your back and biceps while keeping your heart rate high to torch calories and increase definition.
Week 3 Day 3: Shoulders – LIIFT Intervals
Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help you get lean and shredded in record time.
Week 3 Day 4: Legs – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help strengthen your legs while burning fat all over.
Week 4: Build It
Week 4 Day 1: Chest/Triceps – Circuit
Multiple rounds of back-to-back exercises and minimal rest target your chest and triceps while keeping your heart rate high to torch calories and increase definition.
Week 4 Day 2: Back/Biceps – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your back and biceps while burning fat all over.
Week 4 Day 3: Shoulders – LIIFT Intervals
Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help you get lean and shredded in record time.
Week 4 Day 4: Legs – HIIT
Strengthen and sculpt your legs with this all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 30 minutes—no weights required.
Week 5: Build It
Week 5 Day 1: Chest/Triceps – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your chest and triceps while burning fat all over.
Week 5 Day 2: Back/Biceps – Circuit
Multiple rounds of back-to-back exercises and minimal rest target your back and biceps while keeping your heart rate high to torch calories and increase definition.
Week 5 Day 3: Shoulders – LIIFT Intervals
Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help you get lean and shredded in record time.
Week 5 Day 4: Legs – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help strengthen your legs while burning fat all over.
Week 6: Build It
Week 6 Day 1: Chest/Triceps – Circuit
Multiple rounds of back-to-back exercises and minimal rest target your chest and triceps while keeping your heart rate high to torch calories and increase definition.
Week 6 Day 2: Back/Biceps – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your back and biceps while burning fat all over.
Week 6 Day 3: Shoulders – LIIFT Intervals
Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help you get lean and shredded in record time.
Week 6 Day 4: Legs – HIIT
Strengthen and sculpt your legs with this all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 30 minutes—no weights required.
Week 7: Shred It
Week 7 Day 1: Chest/Back – Circuit
Multiple rounds of back-to-back exercises and minimal rest target your chest and back while keeping your heart rate high to torch calories and increase definition.
Week 7 Day 2: Legs – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help strengthen your legs while burning fat all over.
Week 7 Day 3: Shoulders/Arms – Circuit
Multiple rounds of back-to-back exercises and minimal rest target your shoulders and arms while keeping your heart rate high to torch calories and increase definition.
Week 7 Day 4: Full Body HIIT
Work your entire body with an all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 30 minutes—no weights required.
Week 8: Shred It
Week 8 Day 1: Chest/Back – Circuit
Multiple rounds of back-to-back exercises and minimal rest target your chest and back while keeping your heart rate high to torch calories and increase definition.
Week 8 Day 2: Legs – LIIFT 50/50
This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help strengthen your legs while burning fat all over.
Week 8 Day 3: Shoulders/Arms – Circuit
Multiple rounds of back-to-back exercises and minimal rest target your shoulders and arms while keeping your heart rate high to torch calories and increase definition.
Week 8 Day 4: Full Body HIIT
Work your entire body with an all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 30 minutes—no weights required.
Recovery Workouts
LIIFT4 Roll & Recover (Recovery Day)
Massage your tired muscles with a foam roller to help reduce soreness and enhance circulation and mobility in this relaxing recovery session.
LIIFT4 Stretch (Recovery Day)
What you do between workouts is as important as what you do during them. Help optimize your recovery with stretches that target each muscle group to boost blood flow, increase mobility, and ease soreness.
