LIIFT4 Calendar, Schedule, and Lengths of Each Workout

LIIFT4 Workout Calendar: Beachbody's LIIFT4 Workout Program is broken down into 4 different types of workouts. Below we share the LIIFT4 calendar and outline each LIIFT4 Workout’s length. We also look at the set up of the 4 different types of workouts you’ll do with the program.

What Is LIIFT4's Schedule Like?

Each session will focus on weight lifting, interval training, and core exercises. There is also a short warm-up and cool-down at the end of each session that lasts around 1:30 – 2 minutes. You'll need light, medium, and heavy weights. We use PowerBlock adjustable dumbbells with expandable weights that go from 5-90 lbs. Other options include Selecttech which are made by Bowflex. I have used them and they nice just not as durable.

4 Types Of LIIFT4 Workouts

Every week, you'll perform four sets of each of the 32 distinct exercises for your chest and triceps, back and biceps, shoulders, or legs. Every workout includes an abdominal exercise to work out your core at the end. Here's how it works:

• LIIFT 50/50 – Start by lifting heavy and hard for maximum muscle growth, then follow with HIIT cardio to melt calories, burn fat, and get shredded.
• LIIFT INTERVALS –This workout is a fast and furious powerlifting routine that will strengthen and define your physique, followed by intensive burnout periods of high-intensity cardio to help you lose weight while toning your body.
• CIRCUIT – This is a straightforward classic weight-lifting method that focuses on developing one major muscle group at a time, with little rest in between. This keeps your heart rate up and your calorie expenditure high, while also toning your body.
• HIIT – Don't give up now! This is a high-intensity interval training (HIIT) workout that combines traditional exercises with bursts of intense activity to torch calories, reduce fat, and boost your metabolism.

LIIFT4 Workout Calendar

You can access the official LIIFT4 Calendar in your Beachbody On Demand login. Then you can also access the weight tracker sheet as well. If you want to see the unlimited LIIFT4 Hybrid Calendars go to the Facebook Group Beachbody On Demand: Hybrids to find them there. The main one we like is Body Beast / LIIFT4 Hybrid.

You should print out both the calendar and weight tracker portions this is essential to your progress and reaching your goals. If you don't wont to use the printable versions there are also weight workout mobile apps that will get the job done as well. You want one that you can customize yourself unfortunately Beachbody doesn't make one officially for LIIFT4 there are others out there for workouts like 21 Day Fix.

SOME OF THE RESULTS YOU CAN EXPECT WITH PROPER NUTRITION AS WELL

What Is The Length Of The LIIFT4 Workouts?

The workouts in LIIFT4 are between 30-40 minutes long. Check out the workouts and lengths broken down below:

Day 1: Chest/Back Circuit

20m | Intermediate

Back-to-back exercises and minimal rest will keep your heart rate up and calorie burn high in this intense upper-body weightlifting workout

Works Well For

Bootcamp  |  Muscle Building  |  Strength  |  Cardio

Equipment Needed

Dumbbells or Resistance Bands, Core Comfort Mat*

Day 2: Legs LIIFT 50/50

20m | Intermediate

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.

Works Well For

Strength  |  HIIT  |  Muscle Building  |  Cardio  |  Core

Equipment Needed

Dumbbells or Resistance Bands, Core Comfort Mat*

Day 3: Shoulder/Arms LIIFT Intervals 

20m | Intermediate

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.

Works Well For

Strength  |  HIIT  |  Muscle Building  |  Cardio  |  Core

Equipment Needed

Dumbbells or Resistance Bands, Core Comfort Mat*

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.

LIIFT4 Workout Details

WEEK1 BUILD IT

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.