In the Liift Intervals routines you’ll have cardio sprinkled in between the weight training.Īll of the interval routines are done on the day you work shoulders (in weeks 1-6). You’ll finish the circuit workouts with an ab section. The big difference with the circuit style routines is that there’s no hiit segment in these workouts. There are 4 exercises in each set (a quad set) that you repeat 3 times.Īfter the 2 blocks of work you’ll have a burnout set with a new set of exercises. In the circuit routines there are 2 blocks of weight lifting exercises. You’ll finish every 50/50 routine with a set of ab exercises. The hiit pattern uses intervals of 60, 45 and 30 seconds. The hiit section is 3 exercises 3 times through. In the 50/50 routines, your routine is divided in half with weight lifting first, followed by a cardio segment (hiit). You’ll want to remember the patterns so you’ll know what to expect for that workout. You’ll see chest/back, legs, shoulders/arms and full body in the last 2 weeks of workouts.Įvery routine in Liift 4 has a few things in common:ġ0 reps during the weight lifting exercisesĪ set of ab exercises to close out the routineĮvery workout in Liift 4 follows the structure of one of four different patterns.

Then in weeks 7 and 8, the ‘shred’ weeks, the muscle groups are paired up differently for the 4 routines. So, you’ll be doing workouts that focus on chest/triceps, back/biceps, shoulders and legs in weeks 1-6.

It’s helpful, but don’t get confused with the title. Here’s what the rest of the Liift 4 team looks like:īased on the name, I thought this worksheet would be for tracking body weight but it’s not, the form is to track the weights you’re using in the routines. He (probably) won’t annoy you before the 8 weeks is over. Therefore, this guide covers every aspect and detail of the workouts but will not discuss the nutrition guide. **There’s also a nutrition guide for the Liift 4 program. The program includes 8 weeks of workouts (4 workouts/week). We’ll come back to that ‘you’ll never get bored, because you’ll never do the same one twice’ thing in a minute… And with 32 unique, real-time workouts, you’ll never get bored, because you’ll never do the same one twice. LIIFT4 combines heavy lifting and intense cardio to transform your body in 4 days a week. Here’s how the Beachbody site describes the Liift 4 program: If you don’t know Joel Freeman yet, that’s ok, you’ll feel like a part of his inner circle by the time you’re done with Liift 4. (I’ll admit it, I’m kinda obsessed with her.) *But, if you’re like me, you didn’t really get to know Joel in Core De Force because that program was all about Jericho McMatthews.

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