LIV1 Health
LIV Fit.
Expert-designed 8–12 week training programs built by LIV1's Health & Performance Coaches Tim Sala and Kate Main — available directly in the LIV1 app.
Follow structured programming, log every set and rep, and get guidance from your AI coach — all without a membership. These programs are built for people who are serious about training but not yet enrolled in the full LIV1 experience.
6
8–12
2
AI
Expert Programs
Weeks Each
Elite Coaches
Coach Included
6 Programs
Men's Programs
Built by Tim Sala
Health & Performance Director
Men
LIV1 TRAINING
LIV BUILD
The Foundation of Strength
Strength
12 Weeks • Beginner – Intermediate • 4x / Week
Tim Sala
Health & Performance Director
Built for men who are ready to start building real, functional muscle. LIV BUILD lays the groundwork with compound lifts, progressive overload principles, and structured recovery — everything you need to build a body that performs as well as it looks.
Program Focus
Hypertrophy
Progressive Overload
Compound Movements
Recovery Protocols
Men
LIV1 TRAINING
LIV FORGE
Strength Meets Conditioning
Performance
10 Weeks • Intermediate • 5x / Week
Tim Sala
Health & Performance Director
LIV FORGE is for the man who wants both — raw strength and the conditioning to match. This program blends heavy compound training with targeted metabolic work to build a powerful, athletic physique that holds up in the real world.
Program Focus
Strength + Conditioning
Athletic Performance
Metabolic Efficiency
Body Composition
Men
LIV1 TRAINING
LIV ELITE
Peak Male Performance
Advanced
12 Weeks • Intermediate – Advanced • 5x / Week
Tim Sala
Health & Performance Director
Designed for men who already train consistently but are ready to push past their ceiling. LIV ELITE integrates advanced programming techniques — periodization, intensity blocks, and strategic deload weeks — to maximize muscle, strength, and hormonal output.
Program Focus
Advanced Periodization
Hormonal Optimization
Peak Strength Output
Deload Strategy
woMen's Programs
woMen's Programs
Built by Kate Main
Health & Performance Coach
woMen
LIV1 TRAINING
LIV SCULPT
Define. Shape. Strengthen.
Tone + Shape
8 Weeks • Beginner – Intermediate • 3–4x / Week
Kate Main
Health & Performance Coach
LIV SCULPT is for women who want to build lean muscle, improve their shape, and feel confident in their body — without spending hours in the gym. Kate designed this program around the movements that matter most for a feminine, athletic physique.
Program Focus
Lean Muscle Building
Glute & Upper Body Emphasis
Sustainable Pacing
Confidence Building
woMen
LIV1 TRAINING
LIV RISE
Burn. Build. Transform.
Fat Loss
10 Weeks • Intermediate • 4x / Week
Kate Main
Health & Performance Coach
LIV RISE combines resistance training with strategic cardio phases to optimize fat loss while preserving the muscle you've worked to build. Ideal for women who want to shift body composition, boost their metabolism, and feel their best from the inside out.
Program Focus
Body Recomposition
Metabolic Training
Muscle Preservation
Cardio Integration
woMen
LIV1 TRAINING
LIV STRONG WOMEN
Strong Is the New Everything.
Strength
12 Weeks • Intermediate – Advanced • 4–5x / Week
Kate Main
Health & Performance Coach
Built for women who are done being afraid of the barbell. LIV STRONG Women introduces progressive strength training in a way that's designed specifically for female physiology — accounting for hormonal cycles, recovery needs, and the biological advantages women bring to strength work.
Program Focus
Female-Specific Strength
Hormonal Cycle Awareness
Powerlifting Fundamentals
Long-Term Progress
Men's Programs
Built by Tim Sala
Health & Performance Director
Men
LIV1 TRAINING
LIV BUILD
The Foundation of Strength
Strength
12 Weeks • Beginner – Intermediate • 4x / Week
Tim Sala
Health & Performance Director
Built for men who are ready to start building real, functional muscle. LIV BUILD lays the groundwork with compound lifts, progressive overload principles, and structured recovery — everything you need to build a body that performs as well as it looks.
Program Focus
Hypertrophy
Progressive Overload
Compound Movements
Recovery Protocols
Men
LIV1 TRAINING
LIV FORGE
Strength Meets Conditioning
Performance
10 Weeks • Intermediate • 5x / Week
Tim Sala
Health & Performance Director
LIV FORGE is for the man who wants both — raw strength and the conditioning to match. This program blends heavy compound training with targeted metabolic work to build a powerful, athletic physique that holds up in the real world.
Program Focus
Strength + Conditioning
Athletic Performance
Metabolic Efficiency
Body Composition
Men
LIV1 TRAINING
LIV ELITE
Peak Male Performance
Advanced
12 Weeks • Intermediate – Advanced • 5x / Week
Tim Sala
Health & Performance Director
Designed for men who already train consistently but are ready to push past their ceiling. LIV ELITE integrates advanced programming techniques — periodization, intensity blocks, and strategic deload weeks — to maximize muscle, strength, and hormonal output.
Program Focus
Advanced Periodization
Hormonal Optimization
Peak Strength Output
Deload Strategy
woMen's Programs
Built by Kate Main
Health & Performance Coach
woMen
LIV1 TRAINING
LIV SCULPT
Define. Shape. Strengthen.
Tone + Shape
8 Weeks • Beginner – Intermediate • 3–4x / Week
Kate Main
Health & Performance Coach
LIV SCULPT is for women who want to build lean muscle, improve their shape, and feel confident in their body — without spending hours in the gym. Kate designed this program around the movements that matter most for a feminine, athletic physique.
Program Focus
Lean Muscle Building
Glute & Upper Body Emphasis
Sustainable Pacing
Confidence Building
woMen
LIV1 TRAINING
LIV RISE
Burn. Build. Transform.
Fat Loss
10 Weeks • Intermediate • 4x / Week
Kate Main
Health & Performance Coach
LIV RISE combines resistance training with strategic cardio phases to optimize fat loss while preserving the muscle you've worked to build. Ideal for women who want to shift body composition, boost their metabolism, and feel their best from the inside out.
Program Focus
Body Recomposition
Metabolic Training
Muscle Preservation
Cardio Integration
woMen
LIV1 TRAINING
LIV STRONG WOMEN
Strong Is the New Everything.
Strength
12 Weeks • Intermediate – Advanced • 4–5x / Week
Kate Main
Health & Performance Coach
Built for women who are done being afraid of the barbell. LIV STRONG Women introduces progressive strength training in a way that's designed specifically for female physiology — accounting for hormonal cycles, recovery needs, and the biological advantages women bring to strength work.
Program Focus
Female-Specific Strength
Hormonal Cycle Awareness
Powerlifting Fundamentals
Long-Term Progress
What's Included in Every Program
Every training program is delivered through the LIV1 app — all you need is your phone.
Follow Your Program
Every exercise, set, and rep is laid out in the app. Just open and train.
Log Reps & Weights
Track your performance over time and see your progressive overload working.
AI Coach Access
Ask questions, get form tips, and adjust on the fly — your AI coach is always on.
8–12 Week Structured Plans
No guessing. Every week is programmed, progressed, and purpose-built.
Note: LIV Fit programs include access to the LIV1 app and AI coaching assistant. They do not include direct access to Tim, Kate, or any LIV1 Health & Performance Coach. For personalized coaching, clinical oversight, and full hormone optimization, explore our membership options.
Ready for More?
Take It to the Next Level
LIV Fit programs are a great starting point. When you're ready for clinical oversight, direct access to your coach, and a protocol built around your own lab data — that's what the full LIV1 membership is designed for.
LIV1 Health delivers precision medicine and performance optimization designed for leaders who demand excellence — in every dimension of their wellbeing.
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