▼
Showing posts with label Lift 4. Show all posts
Showing posts with label Lift 4. Show all posts
Saturday, November 1, 2025

Workout Update: Lift 4: Day 20

›
Day 20 was the second rest day of the week, and since it was post-leg day, I did the foam rolling routine. The twist is, I did it using the ...
Friday, October 31, 2025

Workout Update: Lift 4: Day 19

›
Day 19 was Legs, which is a 50/50 workout this week. I was able to increase the amount of weight I was using on all the weighted exercises. ...
Thursday, October 30, 2025

Workout Update: Lift 4: Day 18

›
Day 18 was the shoulders interval workout. I was able to increase the amount of weight I used for each exercise by 2.5 lbs, and felt that I ...

Workout Update: Lift 4: Day 17

›
Day 17 was the mid-week off day, so I just did the stretching workout. No big changes in my flexibility to report from this one. 
Tuesday, October 28, 2025

Workout Update: Lift 4: Day 16

›
Day 16 was the back and biceps workout for week 3. This week, it is a circuit workout. So, you do three blocks, the first two consisting of ...
Monday, October 27, 2025

Workout Update: Lift 4: Day 15

›
Day 15 was the start of week 3, which meant the Chest and Back workout. This one was another 50/50 workout. It was similar in format to the ...
Saturday, October 25, 2025

Workout Update: Lift 4: Day 13

›
Day 13 was the foam rolling recovery routine. This one felt very good. I did not feel as many knots in my legs as I did last week, which was...
Friday, October 24, 2025

Workout Update: Lift 4: Day 12

›
Day 12 was the first HIIT leg day of the program. It consists of four exercises — high-knee runs, triple bear, catchers jumps, and lunge jum...
Thursday, October 23, 2025

Workout Update: Lift 4: Day 11

›
Day 11 was the week 2 shoulders workout, which was an interval workout. So, you do three blocks, alternating to weighted shoulder exercises ...
Wednesday, October 22, 2025

Workout Update: Lift 4: Day 10

›
Day 10 was the mid-week rest day. I did the stretching routine, which did help with some of the soreness, and I do think that I had a bit mo...
Tuesday, October 21, 2025

Workout Update: Lift 4: Day 9

›
Day 9 was back and biceps. In week 2, this is a 50/50 workout. It has three lifting blocks: the first consists of two back exercises, the se...
Monday, October 20, 2025

Workout Update: Lift 4: Day 8

›
Day 8 was the chest and triceps workout for week 2. This week, it is a circuit workout, so you do two blocks of four exercises, doing each e...
Sunday, October 19, 2025

Workout Update: Lift 4: Day 7

›
On day 7, which was the second rest day in a row, I did the stretching routine. I had intended to do both the stretching and foam rolling ro...
Saturday, October 18, 2025

Workout Update: Lift 4: Day 6

›
Day 6 was a rest day in Lift 4, so I did the roll and recover workout, which is an approximately 10-minute foam-rolling routine. It had been...
Friday, October 17, 2025

Workout Update: Lift 4: Day 5

›
Day 5 was the fourth and final regular workout of the first week of Lift 4, which was the Legs workout. This week, it is a 50/50 workout con...
Thursday, October 16, 2025

Workout Update: Lift 4: Day 4

›
Day 4 was the shoulders workout, which this week is an interval workout. So, you do two weighted exercises, followed by a 30-second cardio e...
Wednesday, October 15, 2025

Workout Update: Lift 4: Day 3

›
Day 3 was the mid-week rest day in Lift 4. I did the stretch routine, which runs about 10 minutes. I decided to hold off on the foam rolling...
Tuesday, October 14, 2025

Workout Update: Lift 4: Day 2

›
Day 2 was the back and biceps workout from Lift 4, and this week it is a circuit workout, doing two quad blocks consisting of four exercises...
Monday, October 13, 2025

Workout Update: Lift 4: Day 1

›
Today marked the first day of Lift 4. This is Joel Freeman's second complete program, in which he was the sole trainer for BODI (he was ...
Monday, March 3, 2025

Workout Update: Lift 4/Shaun 20/645 Cardio hybrid: Day 54

›
Day 54 was the last full workout of Lift 4. So, in the morning, it was the cardio circuit workout from Shaun 20 and full-body HIIT in the ev...