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LIIFT4 combines heavy lifting and intense cardio to transform your body in 4 days a week. And with 32 unique, real-time workouts, you’ll never get bored, because you’ll never do the same one twice.

Build muscle and burn calories with classic weightlifting and HIIT cardio.

Days

Lift, HIIT, Rest, Repeat With LIIFT4!

Introducing LIFT4

You’ll alternate between classic weightlifting and high-intensity cardio in this heart-pounding interval workout that targets your shoulders and arms while helping you burn fat all over.

Day 3: Shoulder/Arms LIIFT Intervals 

This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your chest and triceps while burning fat all over.

Week 1 Day 1: Chest/Triceps – LIIFT 50/50

This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help strengthen your legs while burning fat all over.

Week 1 Day 4: Legs – LIIFT 50/50

Multiple rounds of back-to-back exercises and minimal rest target your chest and triceps while keeping your heart rate high to torch calories and increase definition.

Week 2 Day 1: Chest/Triceps – Circuit

Multiple rounds of back-to-back exercises and minimal rest target your back and biceps while keeping your heart rate high to torch calories and increase definition.

Week 3 Day 2: Back/Biceps – Circuit

Week 5 Day 1: Chest/Triceps – LIIFT 50/50

Week 5 Day 4: Legs – LIIFT 50/50

Multiple rounds of back-to-back exercises and minimal rest target your chest and back while keeping your heart rate high to torch calories and increase definition.

Week 7 Day 1: Chest/Back – Circuit

Work your entire body with an all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 30 minutes—no weights required.

Week 7 Day 4: Full Body HIIT

Week 8 Day 2: Legs – LIIFT 50/50

Multiple rounds of back-to-back exercises and minimal rest target your shoulders and arms while keeping your heart rate high to torch calories and increase definition.

Week 8 Day 3: Shoulders/Arms – Circuit

Week 8 Day 4: Full Body HIIT

What you do between workouts is as important as what you do during them. Help optimize your recovery with stretches that target each muscle group to boost blood flow, increase mobility, and ease soreness.

LIIFT4 Stretch (Recovery Day)

Consult this easy-to-follow eight-week schedule daily to see which workout to do—or whether to focus on recovery instead.

LIIFT4 Workout Calendar

Use this worksheet to record how much weight you lift in each set of every exercise. Tracking your progress will help you stay focused on your goals—and regularly reaching for heavier weights.

LIIFT4 Weight Progression Tracker

Everything you need to get started with LIIFT4.

LIIFT4 Get Started Guide (UK)

Blast these tracks as you blast your back and biceps.

Spotify Playlist – Back & Bis

Crank up an intense leg workout with intense rock metal.

Spotify Playlist – Legs

LIIFT4 Program & Nutrition Guide

In Week 6, the cast is focused on increasing weight and pushing hard, determined to perform their best in the last week of the Build phase. Joel also checks in with the team on their “cheat day” to prepare them for the final weeks of the program.

Ready for LIIFT Off: Week 6

Week 7 is the start of Shred It and the cast reflects on the new lifting moves and intensified HIIT that make this week more challenging.

Ready for LIIFT Off: Week 7

Time to Shred It again as Joel has everyone go all out in their final week. As the program comes to an end, the cast looks back on their journey and shares their love of LIIFT4.

Ready for LIIFT Off: Week 8

Get the abs and booty you’ve always wanted in 80 Days.

Lift your butt, sculpt your core, and get an incredible total body transformation with 80 unique “real-time” workouts and a Timed-Nutrition Eating Plan.

Workouts

Intermediate

80 Day Obsession

Build muscle and burn fat with daily strength-training and cardio workouts.

Get leaner, get stronger, get healthier as you ignite your metabolism and incinerate fat. For three weeks, you'll follow weightlifting and cardio workouts that are set to the music beat, so you know the intensity you’ll need to get maximum results.

Weeks

#mbf

Get shredded in just 6 weeks with a combo of boxing training and weightlifting.

This sweat-drenching boxing program delivers a maximum cardio burn by combining technique, repetition, and intensity for an incredible TOTAL-body workout.

10 Rounds

Ready to fight for it? Here is the ultimate mixed martial arts-inspired workout.

Join trainers Joel and Jericho for 30 days of mixed martial arts-inspired workouts designed to slash inches off your waist and carve total-body definition! Knock-out the belly fat and start today!

Advanced

CORE DE FORCE

Relentless functional training to achieve results you’ve never experienced.

Leave your excuses at the door. For six intense weeks, you’ll take on relentless functional training to help you gain muscle, drop body fat, and achieve results you’ve never experienced before.

6 Weeks of THE WORK

Learn how LIIFT4 works, why it’s the program you need to do right now, Joel’s tips for success, and much more. Joel shares why he created LIIFT4 and how you can make the most of the next 8 weeks.

Introduction to LIIFT4

Back-to-back exercises and minimal rest will keep your heart rate up and calorie burn high in this intense upper-body weightlifting workout

Day 1: Chest/Back Circuit

Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help you get lean and shredded in record time.

Week 1 Day 3: Shoulders – LIIFT Intervals

Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help get you lean and shredded in record time.

Week 2 Day 3: Shoulders – LIIFT Intervals

Strengthen and sculpt your legs with this all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 30 minutes—no weights required.

Week 2 Day 4: Legs – HIIT

Week 3 Day 3: Shoulders – LIIFT Intervals

Week 3 Day 4: Legs – LIIFT 50/50

This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your back and biceps while burning fat all over.

Week 4 Day 2: Back/Biceps – LIIFT 50/50

Week 4 Day 3: Shoulders – LIIFT Intervals

Week 5 Day 2: Back/Biceps – Circuit

Week 6 Day 1: Chest/Triceps – Circuit

Week 7 Day 2: Legs – LIIFT 50/50

Week 8 Day 1: Chest/Back – Circuit

Joel guides you through the weight selection process and shows you how to lift safely and with proper form.

How to LIIFT4

LIIFT4 Get Started Guide

LIIFT4 Get Started Guide (CA)

HIIT it hard with these high-energy hits.

Spotify Playlist – HIIT

After completing Week 1, the cast is surprised by the pace of the workouts and feeling sore, but Joel reminds them that their bodies are adjusting to the program and to make sure they stretch on Recovery Days.

Ready for LIIFT Off: Week 1

Coming out of Week 5, the cast is amazed by how strong and fit they are getting from working out just four days a week. They also discuss with Joel how the resistance bands can be an effective option if you don’t have weights. ​

Ready for LIIFT Off: Week 5

Joel gives the LIIFT4 cast an overview of the program and what they should expect for the next 8 weeks, discussing everything from nutrition to modifications, and how the program can easily work into their lifestyle.

Ready for LIIFT Off: Countdown to Week 1

Build stronger legs and a leaner, more defined body by first lifting heavy and then powering through high-intensity cardio in this fat-incinerating combo workout.

Day 2: Legs LIIFT 50/50

Work your entire body in this all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 20 minutes.

Day 4: Full Body HIIT

Week 1 Day 2: Back/Biceps – Circuit

Week 2 Day 2: Back/Biceps – LIIFT 50/50

Week 3 Day 1: Chest/Triceps – LIIFT 50/50

Week 4 Day 1: Chest/Triceps – Circuit

Week 4 Day 4: Legs – HIIT

Week 5 Day 3: Shoulders – LIIFT Intervals

Week 6 Day 2: Back/Biceps – LIIFT 50/50

Week 6 Day 3: Shoulders – LIIFT Intervals

Week 6 Day 4: Legs – HIIT

Week 7 Day 3: Shoulders/Arms – Circuit

Massage your tired muscles with a foam roller to help reduce soreness and enhance circulation and mobility in this relaxing recovery session.

LIIFT4 Roll & Recover (Recovery Day)

To achieve your goals, you also need to do THE WORK in the kitchen. The delicious recipes, expert nutrition tips, and easy-to-follow guidance will put you on the fast track to the results you want.

Beachbody Guide to Nutrition

Pump these tracks as you get your chest pumped and triceps shredded.

Spotify Playlist – Chest & Tris

Rock out hard on your way to rock-hard shoulders.

Spotify Playlist – Shoulders

The cast is feeling good and finding that their bodies are adapting to the workouts. As they become more familiar with the moves, they can push harder. Some of them share their “cheats” with Joel.

Ready for LIIFT Off: Week 2

Joel is excited to hear that the cast is beginning to feel stronger. They’re noticing differences in how their bodies look and how their clothes fit. He reminds them that the results are in the recovery, and to make sure they don’t skip LIIFT4 Stretch and Roll & Recover.

Ready for LIIFT Off: Week 3

Now at the halfway point,the cast is feeling stronger,lifting heavier weights,and seeing firsthand how BODi Performance can help.

Ready for LIIFT Off: Week 4

X3 is a total breakthrough program—30 minutes a day for extreme results.

If you have 30 minutes a day, you can get totally ripped. It’s not a sequel to P90X or any other program. These efficient 30-minute workouts are designed so you can get extreme results in less time.

P90X3

Joel Freeman brings you fresh new full-body routines to help your fitness game.

Joel’s exclusive total-body burning workouts encourage perfect form and control. Focus on quality reps and you’ll become a strong, lean, fat-burning machine. All you need is one sandbag (or dumbbell).

Joel's Exclusives

Follow these simple steps to help you get started with the 2B Mindset Eating Plan.

2B Mindset Quick Start Guide

Follow these simple steps to help you get started with the Portion Fix Eating Plan.

Portion Fix Quick Start Guide

Everything You Need to Know About HIIT Workouts

You’ll lift first, then HIIT second in this full-length sample workout of LIIFT4 that features many of the moves you’ll do throughout the 8-week program.