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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.

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Start Here Workouts Episodes Program Materials

B4 LIIFT4

Day 1: Chest/Back Circuit Day 2: Legs LIIFT 50/50 Day 3: Shoulder/Arms LIIFT… Day 4: Full Body HIIT
20m | Circuit Training 20m | Muscle Building 20m | Strength Training 20m | HIIT

Week 1: Build It

Week 1 Day 1: Chest/Triceps … Week 1 Day 2: Back/Biceps –… Week 1 Day 3: Shoulders –… Week 1 Day 4: Legs – LIIFT…
39m | Strength Training 35m | Circuit Training 31m | Strength Training 39m | Strength Training

Week 2: Build It

Week 2 Day 1: Chest/Triceps … Week 2 Day 2: Back/Biceps –… Week 2 Day 3: Shoulders –… Week 2 Day 4: Legs – HIIT
39m | Circuit Training 36m | Strength Training 32m | Strength Training 28m | HIIT

Week 3: Build It

Week 3 Day 1: Chest/Triceps … Week 3 Day 2: Back/Biceps –… Week 3 Day 3: Shoulders –… Week 3 Day 4: Legs – LIIFT…
37m | Strength Training 37m | Circuit Training 31m | Strength Training 38m | Strength Training

Week 4: Build It

Week 4 Day 1: Chest/Triceps … Week 4 Day 2: Back/Biceps –… Week 4 Day 3: Shoulders –… Week 4 Day 4: Legs – HIIT
37m | Circuit Training 36m | Strength Training 30m | Strength Training 27m | HIIT

Week 5: Build It

Week 5 Day 1: Chest/Triceps … Week 5 Day 2: Back/Biceps –… Week 5 Day 3: Shoulders –… Week 5 Day 4: Legs – LIIFT…
37m | Strength Training 35m | Circuit Training 29m | Strength Training 39m | Strength Training

Week 6: Build It

Week 6 Day 1: Chest/Triceps … Week 6 Day 2: Back/Biceps –… Week 6 Day 3: Shoulders –… Week 6 Day 4: Legs – HIIT
38m | Circuit Training 37m | Strength Training 30m | Strength Training 26m | HIIT

Week 7: Shred It

Week 7 Day 1: Chest/Back –… Week 7 Day 2: Legs – LIIFT… Week 7 Day 3: Shoulders/Arm… Week 7 Day 4: Full Body HIIT
39m | Circuit Training 39m | Strength Training 39m | Circuit Training 32m | HIIT

Week 8: Shred It

Week 8 Day 1: Chest/Back –… Week 8 Day 2: Legs – LIIFT… Week 8 Day 3: Shoulders/Arm… Week 8 Day 4: Full Body HIIT
37m | Circuit Training 40m | Strength Training 35m | Circuit Training 32m | HIIT

Recovery Workouts

LIIFT4 Roll & Recover… LIIFT4 Stretch (Recovery Day)

10m | Mobility 9m | Recovery

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waistline in just 6 weeks. THE WORK. arts-inspired workout. your fitness game.

6 30-40 6 20-45 30 27-47 3 20-40

Weeks Mins/Day Intermediate Weeks Mins/Day Advanced Days Mins/Day Advanced Workouts Mins/Day Intermediate

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