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LIIFT4 Calendar – Workout Schedule with with Times

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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.

LIIFT4 Workout Schedule

LIIFT4 Schedule – What to Expect

Each workout is going to include lifting weights, interval training, and core work. In addition, there is a quick warm-up and cool down (less than 2 minutes most days). You’ll need light, medium, and heavy weights. We personally used Bowflex Selecttechs, and they worked pretty well. (See why we like Bowflex Selecttechs for LIIFT4).

There are 4 Types of LIIFT4 Workouts

Each of the workouts include a warm-up, 10 reps of lifting moderate to heavy weights, and 2 core moves at the end of the workout. He also does a quick stretch at the end as well for a cool down. Some of the workouts also include a HIIT (high intensity interval training) element.

1. 50/50

If you see 50/50 pop up, it means you’ll be lifting 50% of the time and the other half you’ll be doing HIIT. You’ll finish with core work.

For example, you’ll do a quick 2-minute warmup, focus on 2 moves like rows and bicep curls and repeat those 2 moves 3 times. Then, you’ll do 3 HIIT moves in intervals of 60, 45, and 30 seconds. You’ll repeat the HIIT moves 3 times as well. Then, you’ll finish with abs and a cool down.

2. Circuit

If you love lifting weights, Circuit will be your favorite! It’s 2 rounds of 4 exercises. You also have a burnout set at the end of the lifting portion of the workout.

You don’t have any HIIT training on circuit days, but your heart rate gets up there because there are no breaks.

3. Intervals

You’ll likely see Shoulders is mostly intervals. This is where you’ll do 2 shoulder moves followed by a 30 second HIIT move.

4. HIIT

HIIT means just that — all cardio! Get ready for every other leg day to blast your lower body with plyo moves (modifier provided).

Your LIIFT4 Calendar

When you log into Beachbody on Demand on a desktop computer, you can click LIIFT4 then Program Materials to download the workout calendar and weight tracker sheet.

liift4 workout schedule

This is just a smaller picture of the real calendar you’ll get on Beachbody on Demand. You’ll do a new workout each day with LIIFT4, and then the last  2 weeks the set-up of muscle groups also change.
liift4 weight tracker

Along with the LIIFT4 calendar, we highly suggest printing off your weight tracking sheet! This is super important when it comes to getting the most out of your workout. You always want to be challenged, and as you do the program, you’ll likely be able to lift heavier weights!

How Long are the LIIFT4 Workouts?

All of the workouts are 30-40 minutes long. Below you’ll find the LIIFT4 Schedule, as well as, the length of each workout.

LIIFT4 Workout Schedule with Times

Week 1: Build It

  • Day 1: Chest & Triceps 50/50 – 39 minutes
  • Day 2: Back & Biceps – Circuit – 35 minutes
  • Day 3: Shoulders – LIIFT Intervals – 31 minutes
  • Day 4: Legs – LIIFT 50/50 – 39 minutes

Week 2: Build It

  • Day 1: Chest & Triceps Circuit – 39 minutes
  • Day 2: Back & Biceps 50/50 – 36 minutes
  • Day 3: Shoulders  LIIFT Intervals – 32 minutes
  • Day 4: Legs HIIT – 28 minutes

Week 3: Build It

  • Day 1: Chest & Triceps 50/50 – 37 minutes
  • Day 2: Back & Biceps – Circuit – 37 minutes
  • Day 3: Shoulders  LIIFT Intervals – 31 minutes
  • Day 4: Legs  LIIFT 50/50 – 38 minutes

Week 4: Build It:

  • Day 1: Chest & Triceps Circuit – 37 minutes
  • Day 2: Back & Biceps 50/50 – 36 minutes
  • Day 3: Shoulders – LIIFT Intervals – 30 minutes
  • Day 4: Legs HIIT – 27 minutes

Week 5: Build It

  • Day 1: Chest & Triceps 50/50 – 37 minutes
  • Day 2: Back & Biceps Circuit – 35 minutes
  • Day 3: Shoulders – LIIFT Intervals – 29 minutes
  • Day 4: Legs 50/50 – 39 minutes

Week 6: Build It

  • Day 1: Chest & Triceps Circuit – 38 minutes
  • Day 2: Back & Biceps 50/50 – 37 minutes
  • Day 3: Shoulders – LIIFT Intervals – 30 minutes
  • Day 4: Legs HIIT -26 minutes

Week 7: Shred It

  • Day 1: Chest & Back Circuit – 39 minutes
  • Day 2: Legs 50/50 – 39 minutes
  • Day 3: Shoulders/Arms Circuit -39 minutes
  • Day 4: Full Body HIIT – 32 minutes

Week 8: Shred It

  • Day 1: Chest & Back Circuit – 37 minutes
  • Day 2: Legs 50/50 – 40 minutes
  • Day 3: Shoulders/Arms Circuit -35 minutes
  • Day 4: Full Body HIIT – 32 minutes

Recovery Workouts

  • Roll & Recover – 10 minutes
  • Stretch – 9 minutes

Before LIIFT4 - B4L4 - B4 LIIFT4 Guide

B4 LIIFT4 workouts are also on Beachbody on Demand, and they’re just 20 minutes. They are to help you build up to the original LIIFT4 program. Learn more about B4 LIIFT4.

Want to know more about the LIIFT4 Schedule?

Here’s our quick review of the program after completing 2 rounds:


You can also learn more about LIIFT4, see LIIFT4 results grab a LIIFT4 Meal Plan, read about the supplements or the cheat day!

Other resources

Still have questions? Let us know using the form below!

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