Phase 1 (Week 3)

Build upper-body strength and boost your pushing power 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.

This combo of classic weight-lifting 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.

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.

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

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