LIIFT4

32
Workouts
30-40
Min/Day
level intermediateIntermediate
Fitness Level

WORKS WELL FOR

  • Strength
  • HIIT
  • Bootcamp
  • Cardio
  • Muscle Building

EQUIPMENT NEEDED

  • Dumbbells or Resistance Bands
  • Foam Roller
  • Mat (optional)
LIIFT4 workouts
THE WORKOUTS

4 workouts a week get you strong and lean

Joel is your personal trainer, guiding you through workouts that target a specific area in just 30–40 minutes: chest & triceps, back & biceps, shoulders, or legs. You’ll finish every session with a core-defining ab routine.

Weeks 1–6: Build it

Pick up your weights for classic lifting moves that create serious definition by building one major muscle group at a time, with minimal rest.

Weeks 7–8: Shred it

Keep your heart rate up and your calorie burn high with HIIT-heavy workouts that have your metabolism working overtime as your body gets ripped.

Grow stronger with rest

With 3 strategically chosen recovery days a week, Joel gives you enough time to repair your muscles before you go at it again.

Weeks 1–6: Build it

Pick up your weights for classic lifting moves that create serious definition by building one major muscle group at a time, with minimal rest.

Weeks 7–8: Shred it

Keep your heart rate up and your calorie burn high with HIIT-heavy workouts that have your metabolism working overtime as your body gets ripped.

Grow stronger with rest

With 3 strategically chosen recovery days a week, Joel gives you enough time to repair your muscles before you go at it again.

Get Real Results

LIIFT 4 before and after results

Harvey S.

Lost 18.8 lbs. in 8 Weeks

“I'm blown away with the results I've gotten working out just 4 days a week. The amount of time needed for the program pales in comparison to the results you get out of it.”

LIIFT 4 before and after results

Shannon B.

Lost 18 lbs. in 8 Weeks

"It's the perfect mix of cardio, weights, and abs. Forget worrying about bulking up—worry about getting stronger, leaner, and healthier. It will happen with LIIFT4."

LIIFT 4 before and after results

Kavi K.

Lost 5.8 lbs. in 8 Weeks

“LIIFT4 was the perfect program to help me because of the combination of old-school weightlifting and high-intensity interval training. So I was building muscle, while shredding fat.”

LIIFT 4 before and after results

Michelle H.

Lost 8 lbs. in 8 Weeks

"I loved that it was only 4 short workouts per week and I had the flexibility to switch them around to fit my schedule. Joel and the team were encouraging, motivating, and enthusiastic."

LIIFT 4 before and after results

Dan K.

Lost 27.6 lbs. in 8 Weeks

“I didn’t think I would get this toned in 4 days, lose 20+ lbs., and reshape my body like I did. I had been going 5 days a week prior and was only maintaining.”

LIIFT 4 before and after results

Charity P.

Lost 52 lbs. in 8 Weeks

"I used to barely make it up the stairs. I was suffering from being sick and letting my body control that. But I am taking my life back and I would not be able to do that without LIIFT4.”

†Results vary based on starting point and effort and following BODi’s exercise and healthy eating plan. These individuals are independent BODi Partners.

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Joel Freeman

Joel Freeman

Joel Freeman is an NASM certified personal trainer and creator of top programs like LIIFT MORE, 10 Rounds, and LIIFT4. For 20 years, he’s helped people crush their fitness goals and unlock their athletic potential.

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  • Healthy meal plans with over 1,000 recipes
  • Step-by-step guidance from world-class trainers

$99 billed for the first year. Renews at $179 every 12 months.‡

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  • Healthy meal plans with over 1,000 recipes
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