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.
Week 1 day 1: chest & biceps - lift
Week 1 day 2: quads & calves - lift/hiit
Week 1 day 3: back & triceps - lift
Week 1 day 4: hamstrings & glutes - lift/hiit
Week 1 day 5: shoulders - lift
Week 2 day 1: chest & biceps - lift/hiit
Week 2 day 2: quads & calves - lift
Week 2 day 3: back & triceps - lift/hiit
Week 2 day 4: hamstrings & glutes - lift
Week 2 day 5: shoulders - lift/hiit
Week 3 day 1: chest & biceps - lift
Week 3 day 2: quads & calves - lift/hiit
Week 3 day 3: back & triceps - lift
Week 3 day 4: hamstrings & glutes - lift/hiit
Week 3 day 5: shoulders - lift
Week 4 day 1: chest & biceps - lift/hiit
Week 4 day 2: quads & calves - lift
Week 4 day 3: back & triceps - lift/hiit
Week 4 day 4: hamstrings & glutes - lift
Week 4 day 5: shoulders - lift/hiit
Week 5 day 1: legs - lift
Week 5 day 2: chest & back - lift/hiit
Week 5 day 3: shoulders - lift
Week 5 day 4: more legs - lift/hiit
Week 5 day 5: arms - lift
Week 6 day 1: legs - lift/hiit
Week 6 day 2: chest & back - lift
Week 6 day 3: shoulders - lift/hiit
Week 6 day 4: more legs - lift
Week 6 day 5: arms - lift/hiit
Week 7 day 1: legs - lift
Week 7 day 2: chest & back - lift/hiit
Week 7 day 3: shoulders - lift
Week 7 day 4: more legs - lift/hiit
Week 7 day 5: arms - lift
Week 8 day 1: legs - lift/hiit
Week 8 day 2: chest & back - lift
Week 8 day 3: shoulders - lift/hiit
Week 8 day 4: more legs - lift
Week 8 day 5: arms - lift/hiit
Liift express: chest
Liift express: back
Liift express: shoulders
Liift express: arms
Liift express: legs
Liift express: booty
Liift express: core
Liift express: hiit
Liift express: hiit cycle
Liift more: upper recovery
Liift more: lower recovery
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