Hero Banner
Liift4 logo

4 Days a Week...Lift. HIIT. Rest. Repeat.

Stream LIIFT4 with a BODi Membership or buy and even download it, no Membership needed.

Totally transform your body in just 4 days a week

Super Trainer Joel Freeman wants to personally show you how to build a strong, defined physique with a combination of classic weightlifting and high-intensity interval training (HIIT). Joel’s straightforward moves burn and define every muscle group in 32 unique workouts, torching fat and maximizing muscle growth. Stick to his no-nonsense approach for the next 8 weeks, and you'll see serious results—and still have time to live your life.

LIIFT4 shredded their bodies in just 4 days

a week, just like it will shred yours.

Liift4 results before and after

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."

Liift4 results before and after

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.”

Liift4 results before and after

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."

Liift4 results before and after

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.”

Liift4 results before and after

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.”

Liift4 results before and after

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.”

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

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.

weightlifting icon

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.

hiit icon

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.

calendar icon

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.

weightlifting icon

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.

hiit icon

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.

calendar icon

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.

SAMPLE WORKOUT

LIIFT4 Sample Workout

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

35m

HIIT, Muscle Building, Core

Equipment Needed:

Dumbbells or B-LINES Resistance Bands, Foam Roller

YOU ALSO GET...

A proven plan to fast-track your gains

calendar icon

Workout calendar

See which days are for workouts and when to focus on recovery, and check off your progress as you go.

nutrition icon

Nutrition guide

Easy-to-follow meal plans developed by experts help you get the most out of LIIFT4 workouts.

fitness icon

Fitness guide

You’ll follow a simple, commonsense plan that makes reaching your goals a no-brainer.

equiptment icon

Equipment needed

Grab a set of dumbbells or B-LINES resistance bands, a foam roller, and an optional core comfort mat.

calendar icon

Workout calendar

See which days are for workouts and when to focus on recovery, and check off your progress as you go.

nutrition icon

Nutrition guide

Easy-to-follow meal plans developed by experts help you get the most out of LIIFT4 workouts.

fitness icon

Fitness guide

You’ll follow a simple, commonsense plan that makes reaching your goals a no-brainer.

equipment icon

Equipment needed

Grab a set of dumbbells or resistance bands, a foam roller, and an optional core comfort mat.

THE METHOD

Why LIIFT4 works

You get the best of both worlds when you combine classic weightlifting and fat-blasting HIIT. You’ll lift heavy before emptying your tank on LIIFT 50/50 days, alternate lifting with high-intensity cardio on Interval days, maximize strength and muscle through focused Circuit days, and leave it all on the floor with dedicated HIIT days. Every workout ends with a quick ab routine to fire up and shred your core. It’s expertly designed for maximum efficiency and killer results in just 8 weeks.

Joel Freeman leading LIIFT4 workout

MEET

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.

Stream LIIFT4 free when you subscribe to BODi

With a BODi membership, you’ll get access to all P90X program videos, PLUS:

120+ step-by-step fitness programs

Easy eating plans and 1,000s of recipes

Personal development, motivation, & support

30-day money-back guarantee (initial term only)

Get fit anywhere

Download the BODi app on your favorite device and stream your workouts wherever you are.

devices that stream BODi

Common questions

Please see our Digital Purchases FAQ for more information.

Faq

Contact Us/FAQ

Distributed in Canada by Team Beachbody Canada LP, c/o 400 Continental Blvd., Suite 400, El Segundo, CA 90245. GST/HST account: 81155 3130 RT0001, QST account: 1221754731 TQ0001.


‡Compared to buying each item separately.


†Results vary depending on starting point and effort. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. The testimonials featured may have used more than one BODi product or extended the program to achieve their maximum results.


The information provided on this website (including the Blogs, Community Pages, Program Materials, and all other content) were originally intended for a US audience. Regulations in your country may vary.


Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement or meal replacement product, especially if you are pregnant, breastfeeding, have any medical condition or are taking any medication.



The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical device, diagnosis, or treatment.


Apple TV is a registered trademarks of Apple Inc. iOS is a registered trademark of Cisco Technology, Inc. Roku is a registered trademark of Roku, Inc. Fire and all related logos are trademarks of Amazon Technologies, Inc. Android, Chromecast, and Google Play are trademarks of Google LLC.


From Forbes. © 2020 Forbes. All rights reserved. Used under license.


From Business Insider. © 2021 Insider Inc. All rights reserved. Used under license.


© 2024 BODi. All rights reserved. All third party trademarks are the property of their respective owners.

BBB Accredited BusinessNorton Secured powered by Symantec

Get shredded in just 4 days a week