1. Week 1 Day 1: Chest & Biceps - LIFT

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. 16 November 2022. 40 min

Welcome to week one! Kick things off with three rounds of heavy lifting that target your chest and biceps. A calorie-incinerating burnout and focused core work will make sure you maximize your results.

2. Week 1 Day 2: Quads & Calves - LIFT/HIIT

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. 23 November 2022. 44 min

This combo of classic weightlifting and high-intensity cardio will help you build lower-body strength and power while torching fat all over. Keep a water bottle handy—you're going to need it.

3. Week 1 Day 3: Back & Triceps - LIFT

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. 30 November 2022. 42 min

Level up your pulling power with an upper-body workout that focuses on your back and triceps. Keep up with Joel and focus on form to squeeze the most from every rep.

4. Week 1 Day 4: Hamstrings & Glutes - LIFT/HIIT

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. 7 December 2022. 45 min

Your legs will be on fire by the time you finish today's workout. Multiple blocks of classic weightlifting and heart-pounding HIIT will target your hamstrings and glutes for a comprehensive lower-body strength sesh that also ignites your metabolism.

5. Week 1 Day 5: Shoulders - LIFT

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. 14 December 2022. 36 min

Bolder shoulders are key to a stronger upper half and a more powerful body overall. Give yours the attention they deserve with a targeted workout that also chisels your core and revs your metabolism.