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.
Program Overview
Intermediate
Works well for
Strength, HIIT, Bootcamp, Cardio, Muscle Building
Equipment needed
Dumbbells or Resistance Bands, Foam Roller, Core Comfort Mat*
Get Started
LIIFT4 Sample Workout
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.
Introduction to LIIFT4
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.
How to LIIFT4
Joel guides you through the weight selection process and shows you how to lift safely and with proper form.
Featured Guides
LIIFT4 Get Started Guide
Everything you need to get started with LIIFT4.
LIIFT4 Workout Calendar
Consult this easy-to-follow eight-week schedule daily to see which workout to do—or whether to focus on recovery instead.
LIIFT4 Weight Progression Tracker
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.
Beachbody Guide to Nutrition
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.
Is LIIFT4 Right For Me?
LIFT. HIIT. REST. REPEAT. Just 4 days a week. Build muscle and burn fat in 8 weeks with 30–40 minute workouts. LIIFT4 mixes weight training and high-intensity (HIIT) cardio for a complete body transformation.
What Are the Workouts Like?
For 4 days a week over the next 8 weeks, you’ll build and burn every muscle group. Since each 30–40 minute workout is filmed in real time, you’ll never do the same routine twice.
Tools & Equipment
You’ll get the LIIFT4 Program & Nutrition Guide, a Calendar, and a Weight Progression Tracker. Essential equipment includes 2 levels of Resistance Bands as an alternative to weights.
Nutrition for a Healthier Body and Mind
Beachbody’s nutrition programs have made it easier for millions of people to eat healthier and make simple lifestyle changes that are easy to stick with. Created by Autumn Calabrese, Portion Fix shows you how eating the right portions helps you reach your goals—no counting calories or eliminating your favorite foods required. With 2B Mindset, creator Ilana Muhlstein, MS, RDN, helps you lose weight happily by focusing on what you can eat, instead of what you can’t. You’ll never feel hungry or deprived. Need help choosing the right nutrition program for you? To find the right program for your lifestyle, visit FindMyProgramTool.com.
Laura C. lost 10 pounds doing LIIFT4
I’ve always wanted lean and toned legs, arms, and abs. I could never accomplish that until LIIFT4.
Meet Joel
