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NEW Program: FB Elevate 4 Week Strength and Hypertrophy Program with Core, Cardio, and Recovery

FB Elevate

FB Elevate 4 Week Strength and Hypertrophy Program with Core, Cardio, and Recovery

33 Min/Day • 4 Weeks
  • Daily Duration Avg. 33 Minutes
  • Min. 21 Minutes
  • Max. 45 Minutes
  • Body Focus Upper Body, Core, Lower Body, Total Body
  • Training Type HIIT, Strength Training, Toning, Yoga
  • Equipment Dumbbell, No Equipment

Overview

This program is for you if you want to build muscle, lift heavier, and move better without burning out. FB Elevate blends strength and hypertrophy with recovery, core, cardio, and mobility to help you train hard and stay consistent. You will build strength, challenge your limits, and stay balanced along the way. Whether you’re here to get stronger, build muscle, or stay connected to your training, Elevate was created with some of the best Fitness Blender workouts to help you get there.

Who is this program for?

FB Elevate is designed for intermediate to advanced levels, with most workouts landing at Level 3–4. Many creators provide modifications, so even if you’re not quite at that level, you’ll find ways to make the workouts work for you. Recovery sessions include lighter Level 1–2 options to help you stay balanced.

If you like smart strength splits, a bit of variety, and just enough structure to keep things moving, this is your program. Expect to gain strength, improve muscle tone, and move more confidently from start to finish.

What to expect

This four-week program follows a split-style format during the first two weeks (upper/lower body), shifting into total-body training for the final two. You will train five days per week, with a day in the middle of each week, an optional Day 6 for yoga, light cardio, or recovery, and a full day off each week.

Each week combines strength and hypertrophy with supportive formats like yoga, core work, cardio intervals, and mobility. Expect a variety of styles, supersets, EMOMs, pyramid sets, AMRAPs with workout choices on select days, and occasional extra credit options.

Most workouts range from 30–45 minutes, with shorter express workouts on recovery or optional days.

Equipment

You will get the most out of this program with light, medium, and heavy dumbbells. A mat is helpful on some days, but as always, it's optional. For some workouts, you may benefit from a bench or chair

 

Brian built this program and features various Fitness Blender trainers, including Daniel, Kelli, Brian, Tasha, Patrice, Kayla, Amanda, Erica, Aly, Marina, and Nicole.

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