We blended bodybuilding with high-intensity interval training to deliver a bigger, leaner body.

Start this program

Perform each workout once per week, resting a day between each session. Perform all exercises as straight sets except for the last weight-training day of the week—the circuit workout. Apart from the weight-training workouts, you’ll do two HIIT sessions per week. Ideally, you’ll perform these on the days in between the weight workouts, as our training schedule (right) shows. But if your schedule doesn’t allow this, you can do HIIT and lifting on the same day—preferably spacing the two workouts several hours apart. If you must perform HIIT in the same session as lifting, do it afterward.


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Week 1

  • Day 1 Back & Triceps Start
  • Day 2 HIIT Workout 1 Start
  • Day 3 Chest & Biceps Start
  • Day 4 HIIT Workout 2 Start
  • Day 5 Legs & Shoulders Start
  • Day 6 Rest Start
  • Day 7 Circuit Start

Week 2

  • Day 8 Back & Triceps Start
  • Day 9 HIIT Workout 1 Start
  • Day 10 Chest & Biceps Start
  • Day 11 HIIT Workout 2 Start
  • Day 12 Legs & Shoulders Start
  • Day 13 Rest Start
  • Day 14 Circuit Start

Week 3

  • Day 15 Back & Triceps Start
  • Day 16 HIIT Workout 1 Start
  • Day 17 Chest & Biceps Start
  • Day 18 HIIT Workout 2 Start
  • Day 19 Legs & Shoulders Start
  • Day 20 Rest Start
  • Day 21 Circuit Start
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