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.
†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.
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.
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
Workout calendar
See which days are for workouts and when to focus on recovery, and check off your progress as you go.
Nutrition guide
Easy-to-follow meal plans developed by experts help you get the most out of LIIFT4 workouts.
Fitness guide
You’ll follow a simple, commonsense plan that makes reaching your goals a no-brainer.
Equipment needed
Grab a set of dumbbells or B-LINES 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.
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.
Get fit anywhere
Download the BODi app on your favorite device and stream your workouts wherever you are.