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What is LIIFT4

LIIFT4 is an efficient, no-nonsense 8-week program that combines weightlifting and calorie-burning High Intensity Interval Training (HIIT) with the nutrition and supplements needed for a complete body transformation. The moves are based on classic lifting techniques that let you isolate, stabilize, and focus each rep on the muscle group you’re working. You work out just 4 days a week, with 3 strategically chosen recovery days. Every workout is 30–40 minutes and ends with a quick core routine. There are no gimmicky moves, no overly complicated routines, and no opportunity for boredom because you’ll do all 32 workouts of the program in real time with Joel and the cast—never doing the same workout twice.

LIIFT4 Sneak Peek

What makes LIIFT4 unique?

Because you’re only working out 4 days a week—you’ll be able to live your life. The rest days are strategic—they allow you to recover so you’ll have more strength and energy to bring to each workout. Plus, you’ll be ramping up your nutrition and supplement game—even getting an optional nutritional “cheat day” that helps keep you motivated and committed.

Each workout is structured to keep your heart rate up, through tempo lifting and timed HIIT intervals, to help maximize calorie burn and targeted muscle-building. This program is designed to work smart, giving you maximum efficiency and hitting your entire body in just 4 workouts a week. The 3 recovery days give muscles time to rest so you can push harder, lift heavier, and get better results faster.

There are two phases for maximum results. For the first 6 weeks, you will build, strengthen, and define your body, followed by 2 weeks to burn through calories and fat, revealing your ultimate physique.

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Who is LIIFT4  for?

Intermediate-to-advanced exercisers who want to take their results to the next level

If you already have a base level of fitness and want to challenge yourself in new ways, you’ll love how Joel structures the 32 workouts over 8 weeks. 6 weeks of comprehensive workouts to help build lean muscle followed by 2 weeks to shred your body, revealing your ultimate physique. And here’s the best part: Because you can always challenge yourself by increasing your weights, there’s no limit to the results you can achieve with LIIFT4.

Those who want results without having to devote a lot of time

This is Beachbody’s first program that requires you to work out just 4 days a week for only 30–40 minutes. The 3 strategically placed recovery days allow your muscles to rest and rebuild, so you can come back stronger and harder. That’s how LIIFT4 provides better results in less time.

Those who enjoy basic weightlifting, but who want to end up ripped rather than bulky

The program features classic lifting techniques that let your customers isolate, stabilize, and focus each rep on the muscle group they’re working. Plus, your get to control the amount of weight they use, which helps determine how much strength you will add. Then, the High Intensity Interval Training (HIIT) cardio burns through the excess fat. And all along the way, the nutrition plan promotes lean-muscle development and healthy weight management. This is how you end up both strong and shredded.

Those who get easily bored working out

You will never get bored, because you’ll never do the same exact workout twice. You will tap into the energy of a live workout with Joel, as he leads you through every single workout of the program in real time.

What equipment will I need?

Just a set of light, medium, and heavy weights (depending on your fitness level), or you can substitute with resistance bands.

What’s included in the On Demand Challenge Pack?

  • 30-day supply of Shakeology
  • 12 months of streaming access to LIIFT4 on Beachbody On Demand
  • 32 unique LIIFT4 workouts
  • LIIFT4 Program & Nutrition Guide, Workout Calendar, and Weight Progression Tracker (Printed & Digital PDFs)
  • Access to hundreds of other world-class Beachbody workouts from fitness programs including 80 Day Obsession, FOCUS T25, 21 Day Fix, P90X, SHIFT SHOP, INSANITY, 22 Minute Hard Corps, and CORE DE FORCE  on Beachbody On Demand
  • 2 Resistance Bands
  • 2 Band Handles
  • Shakeology Shaker Cup

What are the LIIFT4 Workouts?

Want to get a better idea of what kind of workouts you can expect with the LIIFT4 fitness program? Here is a breakdown of every workout.

The Workouts

Each of the 32 unique workouts will target either your chest & triceps, back & biceps, shoulders, or legs 4 times a week, and every workout ends with an ab routine to burn out your core. Here’s how:

LIIFT 50/50

Start by lifting heavy and hard for serious muscle building—then empty your tank with HIIT cardio to torch calories, burn fat, and get cut.


Fast and furious weightlifting intervals that will build and define your body, punctuated with intense burnout rounds of high-intensity cardio to get you shredded and keep your metabolism working overtime.


Straight-up classic weightlifting that focuses on building one major muscle group at a time, with minimal rest. This keeps your heart rate up, your calorie burn high, and your body ripped.


HIIT it and quit it in an all-out cardio workout that burns massive amounts of calories and shreds the fat in an explosive 30-minute meltdown.

Get it DONE in just 4 days a week, 30-40 minutes a day, 8 weeks total.

Order the Challenge Pack