Your Mega Guide (and Review) of Liift 4 (2022)

This is your mega guide to Liift 4–the routines, the calories, the team, the time you’ll need and what kind of results you can expect. (And the big question>>Is Liift 4 for women? YES)

Have you been curious about the Liift 4 program in the Beachbody on Demand library (but not sure if it’s for you)?

I’ve done the entire program and can tell you exactly what you’re going to see–including the workout calendar (and pattern of each routine), the cast of Liift 4, the length of the workouts, how many calories I burned and of course, what kind of results you might get if you do this program.

In general, Liift 4 combines dumbbell weight training with hiit (high intensity interval training) style cardio work and abdominal exercises for a total body workout program but there are a few things that make Liift 4 unique (and awesome).

Here’s a reminder of what the program looks like:

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This topic has been featured on the Crunches and Cosmos podcast. You can listen below:

You’ve come to the right place to find out every last detail of Liift 4 so you can decide if it’s right for you before you sign up for Beachbody on Demand just to get your hands on this set of routines.

It’s important to know all the ins and outs of an exercise program before you start the workouts.

That’s how you get the most out of it. By knowing what’s coming your mind is right where it needs to be for you to enjoy the workouts (and get the results you’re looking for).

If you’ve tried Core De Force then you’ve met Joel Freeman, the instructor of Liift 4.

Your Mega Guide (and Review) of Liift 4 (1)

*But, if you’re like me, you didn’t really get to know Joel in Core De Force because that program was all about Jericho McMatthews. (I’ll admit it, I’m kinda obsessed with her.)

If you don’t know Joel Freeman yet, that’s ok, you’ll feel like a part of his inner circle by the time you’re done with Liift 4.

Let’s get started…

What is Liift 4?

Here’s how the Beachbody site describes the Liift 4 program:

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.

We’ll come back to that ‘you’ll never get bored, because you’ll never do the same one twice’ thing in a minute…

The program includes 8 weeks of workouts (4 workouts/week).

**There’s also a nutrition guide for the Liift 4 program. I did NOT follow it. Therefore, this guide covers every aspect and detail of the workouts but will not discuss the nutrition guide.

The host and the cast of Liift 4

Joel Freeman is the host of Liift 4. Overall, Joel is a pretty likeable guy.

He (probably) won’t annoy you before the 8 weeks is over.

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Here’s what the rest of the Liift 4 team looks like:

Your Mega Guide (and Review) of Liift 4 (2)

You’ll see 4 team members doing the routines in each video–2 men and 2 women in each workout, with the exception of the last workout, Full Body, when the entire crew (all 9 cast members, not counting Joel) are part of the video.

I loved the cast in the workouts but as a woman in her 40s, I’d have loved to see a woman in my age group represented. (*ahem, my calendar is open, Carl Daikeler*, just sayin’)

What are the Liift 4 workouts? How long are the routines?

You’ll get this workout calendar with Liift 4:

You’ll also get a Weight Progression Tracker worksheet with Liift 4:

Your Mega Guide (and Review) of Liift 4 (4)

Based on the name, I thought this worksheet would be for tracking body weight but it’s not, the form is to track the weights you’re using in the routines. It’s helpful, but don’t get confused with the title.

So, you’ll be doing workouts that focus on chest/triceps, back/biceps, shoulders and legs in weeks 1-6. Weeks 1-6 are the ‘build’ weeks.

Then in weeks 7 and 8, the ‘shred’ weeks, the muscle groups are paired up differently for the 4 routines. You’ll see chest/back, legs, shoulders/arms and full body in the last 2 weeks of workouts.

Every routine in Liift 4 has a few things in common:

a 2-minute warm up

10 reps during the weight lifting exercises

a set of ab exercises to close out the routine

Every workout in Liift 4 follows the structure of one of four different patterns.

You’ll want to remember the patterns so you’ll know what to expect for that workout.

Liift 50/50 Routines

In the 50/50 routines, your routine is divided in half with weight lifting first, followed by a cardio segment (hiit).

The weight lifting pattern:

2 exercises (a superset)

3 blocks of work

3 times each

The hiit section is 3 exercises 3 times through.

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The hiit pattern uses intervals of 60, 45 and 30 seconds.

You’ll finish every 50/50 routine with a set of ab exercises.

Circuit Routines

In the circuit routines there are 2 blocks of weight lifting exercises.

There are 4 exercises in each set (a quad set) that you repeat 3 times.

After the 2 blocks of work you’ll have a burnout set with a new set of exercises.

The big difference with the circuit style routines is that there’s no hiit segment in these workouts.

You’ll finish the circuit workouts with an ab section.

Liift Intervals Routines

In the Liift Intervals routines you’ll have cardio sprinkled in between the weight training.

All of the interval routines are done on the day you work shoulders (in weeks 1-6).

The pattern is 2 supersets of shoulder exercises back to back with a 30 second hiit move between sets.

All of the shoulder workouts finish with an ab segment.

HiiT Workouts

The HiiT workout pattern is only used on the days you work legs (but not every time you work legs).

In the HiiT routines you’ll do 4 exercises back to back with very short rests between.

You’ll repeat that pattern for 3 rounds.

The moves are done for 60, 45, 30 and 15 second intervals. As the moves become harder the intervals become shorter.

After 3 rounds there’s a burnout section with all 4 moves repeated for 30 seconds.

You’ll finish all of the HiiT workouts with an ab segment.

This calendar with the highlights shows you how the workout patterns are used in the 8 weeks.

Your Mega Guide (and Review) of Liift 4 (5)

How long are the Liift 4 workouts?

The longest workout you’ll do in the 8 weeks is 40 minutes.

The shortest workout is 27 minutes.

Which Liift 4 routine was my favorite?

My favorites workouts were the Full Body routines during the last 2 weeks.

You don’t need any equipment to do those workouts and the routines are challenging and fun.

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As a side note, it’d be difficult to pick which workout was the hardest, but the hardest move in the entire program (for me) is the triple bear.

Your Mega Guide (and Review) of Liift 4 (6)

How many calories will you burn doing the Liift 4 workouts?

This answer will be unique to every person but I always track my calorie burn.

You can use my numbers for reference.

Most people willburn the least amount of calories doing the circuit routines because those are the workouts that don’t have a cardio section.

There are 11 workouts using the 50/50 pattern. I burned an average of 265 calories doing those routines.

There are 10 workouts in the Circuit pattern. I burned an average of 188 calories doing those.

You’ll find 6 routines that follow the Liift Intervals pattern in the 8 weeks. I burned an average of 208 calories doing those workouts.

And there are 5 HiiT workouts. I burned an average of 224 calories over those 5 routines.

What equipment will you need to do the Liift 4 Routines?

Dumbbells are required to do the Liift 4 workouts.

I used 5, 8, 10, 12, 15, 20, 25 and one 30 lb. dumbbell over the 8 weeks.

I only used the 30 for goblet squats (and I wished I had something heavier).

Most men will need a range of dumbbells that are heavier.

You’ll also need a mat to do the routines if you workout on a hard surface.

Who will love Liift 4? Is Liift 4 a good program for women?

If you love to exercise with dumbbells then you’ll love Liift 4.

If you’re looking for a program that combines cardio and strength training into one workout in a really fun and effective way then you’ll like Liift 4.

If you’re looking for an exercise program that incorporates medium-length workouts with weight training and cardio that doesn’t require you to exercise more than 4 days a week then this program is for you!

And YES, Liift 4 is perfect for women!

Who might NOT like Liift 4?

If you’re not a fan of traditional weight lifting workouts (what I call gym-style training) then you might not love Liift 4.

If you’re looking for mostly cardio-focused workouts then you might not love Liift 4.

Don’t have dumbbells (and don’t want to buy any)? Then you won’t like this program.

How is Liift 4 different than Body Beast?

Body Beast doesn’t have an ab section in every workout like Liift 4 does.

And Body Beast has one cardio workout but you won’t find cardio blended into the other routines in Body Beast.

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I love Body Beast.

Learn more about the cardio workout in Body Beast.

What I didn’t like about Liift 4

Joel Freeman doesn’t do the workouts!

I always find it irritating when the instructor walks around during a workout. I’d much rather see him do all the reps with the team.

And remember that quote from Beachbody that I mentioned at the start of this post… ‘you’ll never get bored, because you’ll never do the same one twice’.

Yes, technically the workouts are different because you lift different weights and mix up the order of stuff but ultimately, you’ll be regurgitating the same workouts. So, there were days I was a little bored.

But hey, there’re only so many ways to do bicep curls so I get it. But personally, I felt like I was doing the same few routines over and over. It’s not a deal-breaker, though.

And of course, you might feel completely different.

What I love about Liift 4

I love that there’s an ab workout in every single routine! The ab workouts won’t be the hardest you’ve ever done but it’s still a great way to finish a workout.

I love the blend of cardio and weight training. With the exception of the circuit workouts, there’s a focus on cardio in every routine.

If you keep track of your calories when you exercise then you’ll be glad there’s a cardio section. Plus, it’s just a really efficient way to workout—combining weights and cardio. It’s a nice little metabolic boost for your day.

Did I get results with Liift 4?

Before I answer that I have to disclose the fact that I exercise 5-7 days a week and regularly lift weights.

However, the Liift 4 program is its own series of workouts and because it’s different than what my body normally does, I did notice results. I gained strength and muscle definition over the 8 weeks.

Here’s what you should do next…where you can buy Liift 4

You can’t get these workouts without a membership to Beachbody on Demand.

✔If you’re excited about getting your hands on Liift 4 I recommend you head over to Beachbody on Demand and sign up!

And you’ll also be getting access to all the other amazing programs by Beachbody, so even if you don’t love Liift 4 you can easily jump into any of the other incredible workouts in your Beachbody library.

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FAQs

Is LIIFT 4 effective? ›

LIIFT4 is an effective workout for building muscle and burning fat because it focuses on hypertrophy training to increase lean muscle mass and high intensity interval training to shed the fat quickly.

Can I lose weight with LIIFT4? ›

LIIFT4 is perfect for weight loss because HIIT can be super effective in burning calories and adding muscle to your body has been shown to actually increase your metabolic rate!! So you'll be burning calories while you exercise and even after your workout!

Is Liift 4 good for beginners? ›

The basic, straightforward nature of LIIFT4 makes it great for beginners. Even though it moves quickly, Freeman gives a lot of explanation and guidance on proper technique. While he urges participants to challenge themselves, he also emphasizes the importance of good form.

What is LIIFT 4? ›

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.

Is LIIFT4 progressive overload? ›

LIIFT4 Weight Progression Tracker: While it's a shame this is a print-out sheet (BodyFit allows you to log progress via an app, but that's beside the point), it will remind you about the principle of progressive overload.

Can you do LIIFT4 with a bench? ›

Equipment-wise, you'll be using an adjustable bench to expand your exercise options and optimize your muscle-building. LIIFT4 fans are sure to love everything about LIIFT MORE, but you definitely don't need to do LIIFT4 before jumping into this program.

How long does it take to see results with LIIFT4? ›

Within just two weeks of LIIFT4 (8 workouts), my body composition was dramatically changing. I had lost weight and gained these sexy, lean muscles. My whole body has gained definition and I've just chiseled away fat. My arms and abs are sculpted, lean, and defined, and I've never loved my legs SO much!

What do you do on LIIFT4 rest days? ›

Here's some advice from Joel "In case anyone needs a refresher about what you can do on your Rest Days ... pretty much anything. You simply should stay away from any weighted/resistance training and higher intensity workouts to give your muscles recovery time. Swim, bike, run, yoga, brisk walk, dance ....

Can you run and do LIIFT4? ›

My favorite program for combining with running is LIIFT4, so naturally that is the program I decided to do along with my training! It also worked out perfectly as I was able to finish it just before the new Morning Meltdown 100 began on July 29th!

What size weights do I need for LIIFT4? ›

Luckily, Beachbody super trainer Joel Freeman, who created the new workout program LIIFT4, told us which weights a beginner should pick up. For women who are new to working out (or returning after taking a long break), Joel recommends starting with between five- and 20-pound dumbbells.

What is similar to LIIFT4? ›

Body Beast Workouts

Sagi Kalev is a massively successful body builder who put his workouts on DVDs years ago. You can now also stream them. Like LIIFT4, you'll focus on a muscle group each day. The main differences are that it's 6 days and includes longer workouts.

Do you need a bench for LIIFT4? ›

Incline press is lacking since no bench is used in LIIFT4, but again, this can be subbed in if you would like. All workouts are unique, but they leverage similar moves for a given muscle group and HIIT. More variety in exercises would be good besides just varying the sequence of moves.

How long are the Liift 4 workouts? ›

30-40 mins

Does LIIFT4 have cardio? ›

LIIFT4 gets its name because the program is a combination of LIFTING weights and HIIT: High Intensity Interval Training, meaning bursts of cardio calisthenics, and because its calendar runs 4 days a week.

Is body Beast a good workout program? ›

Definitely an amazing lifting program. I saw significant increase in the amount of weight I could lift in every workout. If you enjoy cardio this may not be the program for you. If you follow the program as recommended after the first few weeks you enter the “bulk” phase of 6 weeks with literally no cardio at all.

What is the hardest Beachbody program? ›

When we are training for ski season, an obstacle race, or a backpacking trip, P90X3 is clutch. It's one of the hardest Beachbody workouts. If you're looking for the hardest and most advanced, that's P90X2.

Which Beachbody program has fastest results? ›

9 Week Control Freak is probably the most effective option for anyone who got great results from 21 Day Fix. This is Autumn Calabrese' 6th workout program with Beachbody and it's designed to create epic results with Autumn's no-nonsense training style.

What Beachbody program burns the most calories? ›

WHICH ARE THE BEST BEACHBODY WORKOUTS
  • Core De Force Dynamic Strength: 421 calories.
  • Core De Force MMA Shred: 413 calories.
  • PIYO Drench: 394 calories.
  • Core De Force Power Sculpt: 388 calories.
  • Lower Fix Extreme calories burned: 373 calories.
  • Hammer and Chisel Agility: 365 calories.

How many days a week is Liift more? ›

It only takes 35–45 minutes, 5 days a week. LIIFT MORE sticks to Joel's tried-and-true formula of straightforward, no-nonsense strength training and HIIT. The moves are simple, but he sets a pace that keeps you working hard and makes every minute count.

What equipment is needed for LIIFT4? ›

What equipment do you need for LIIFT4? You'll want either resistance bands or free weights for the workouts. I also have enjoyed having a mat for the core work.

What equipment is needed for Liift more? ›

LIIFT MORE Equipment

You'll need light, medium, and heavy dumbbells and resistance loops. Joel suggests having 5 to 50 lb weights in the sample workout. We love our adjustable dumbbells. You'll also need an adjustable bench for several moves, but you could always modify them if you don't have one.

Is Barre blend good for weight loss? ›

Barre Blend is great for helping you lose weight as long as you're changing your diet as well.

Can you do LIIFT4 with resistance bands? ›

For those without dumbbells or who are on-the-go, every LIIFT4 workout includes a resistance band modifier track, so you can work those muscles, without lifting!

Who are the liift4 cast members? ›

  • beachbody. sole.basaldua.
  • joelfreemanfitness. ashleyjoi. marsella.reyes. nielsvdnheuvel. sole.basaldua. devanwatring. jp_live8. samarah_summers.
Jul 16, 2018

Does Beachbody have HIIT workout? ›

Arguably the most widely known Beachbody program, P90X is all about high-intensity interval training workouts. Using both resistance and bodyweight training, it's designed to help you burn fat and build muscle in 90 days.

What size weights do I need for 21 day fix? ›

What equipment do you need for 21 Day Fix Extreme? You'll need a few sets of hand weights. I recommend a set of 5, 10 and 15 pounds if you're just starting out. You can go heavier if you've been weight lifting for a while.

What is considered light medium and heavy weights Beachbody? ›

If you want a low-cost place to start, we recommend getting a set of each range of dumbbells: light (3 lb. –5 lb.), medium (10 lb. –20 lb.), and heavy (25 lb. +).

What is b4 LIIFT4? ›

LIIFT4 is a Joel Freeman's new workout available on Beachbody on Demand when you buy early access. The program is designed to give you max results in 8 weeks while working out 4x a week! The workouts are 30-40 minutes and focus on strength training and HIITs.

What disease does Tony Horton have? ›

In it, Horton reveals that he was recently diagnosed with Ramsay Hunt Syndrome, a complication of shingles. “What started as a perfectly normal day ended up with a trip to the emergency room and a diagnosis of Ramsay Hunt Syndrome,” he wrote in the post on Wednesday.

What does Liift stand for? ›

LIIFT is a loose acronym for Lift and HIIT. When a workout says it is LIIFT 50/50, that means it's half weight training, half HIIT. The moves are refreshingly not complicated.

Can you lose weight doing PiYo? ›

Most fitness instructors agree that PiYo classes can build and tone muscle and help you lose weight, but there are other benefits as well. The movements and poses in PiYo increase your flexibility by consistently stretching your muscles and improving your range of motion in your joints.

Can you lose weight with body beast? ›

A. Absolutely. Body Beast is designed to promote muscle growth with limited cardio. That doesn't mean you won't burn calories or reduce your body fat.

Is body beast better than p90x? ›

P90X VS BODY BEAST - WHICH ONE WORKS FOR YOU? - YouTube

How many days a week is body Beast? ›

Program Length: 90 days. Workout Length: 11-49 min. a day, 6 days a week.

Do I need to do B4 LIIFT4? ›

B4 LIIFT4 is the prep week that's recommended you do before you start the program. It helps you with form and gives you a taste of what's to come.

Do you need a bench for LIIFT4? ›

Incline press is lacking since no bench is used in LIIFT4, but again, this can be subbed in if you would like. All workouts are unique, but they leverage similar moves for a given muscle group and HIIT. More variety in exercises would be good besides just varying the sequence of moves.

Which Beachbody workout is the best? ›

If you're looking for a high-intensity workout, our top overall pick, Beachbody's Insanity will not disappoint. The 60-day program consists of 29 different workouts, ranging from 40-minute cardio conditioning routines to 60-minute interval circuits.

How long are the LIIFT4 workouts? ›

30-40 mins

What Beachbody program burns the most calories? ›

WHICH ARE THE BEST BEACHBODY WORKOUTS
  • Core De Force Dynamic Strength: 421 calories.
  • Core De Force MMA Shred: 413 calories.
  • PIYO Drench: 394 calories.
  • Core De Force Power Sculpt: 388 calories.
  • Lower Fix Extreme calories burned: 373 calories.
  • Hammer and Chisel Agility: 365 calories.

Does LIIFT4 have cardio? ›

LIIFT4 gets its name because the program is a combination of LIFTING weights and HIIT: High Intensity Interval Training, meaning bursts of cardio calisthenics, and because its calendar runs 4 days a week.

Can I do LIIFT4 with resistance bands? ›

For those without dumbbells or who are on-the-go, every LIIFT4 workout includes a resistance band modifier track, so you can work those muscles, without lifting!

What equipment is needed for LIIFT4? ›

What equipment do you need for LIIFT4? You'll want either resistance bands or free weights for the workouts. I also have enjoyed having a mat for the core work.

How many days a week is Liift more? ›

It only takes 35–45 minutes, 5 days a week. LIIFT MORE sticks to Joel's tried-and-true formula of straightforward, no-nonsense strength training and HIIT. The moves are simple, but he sets a pace that keeps you working hard and makes every minute count.

Which Beachbody program gives you the fastest results? ›

P90X3. One of Beachbody's most well-known programs, P90X3 promises fat-burning results in less than an hour a day.

Which Beachbody workout gives the fastest results? ›

9 Week Control Freak is probably the most effective option for anyone who got great results from 21 Day Fix. This is Autumn Calabrese' 6th workout program with Beachbody and it's designed to create epic results with Autumn's no-nonsense training style.

What is the hardest Beachbody program? ›

When we are training for ski season, an obstacle race, or a backpacking trip, P90X3 is clutch. It's one of the hardest Beachbody workouts. If you're looking for the hardest and most advanced, that's P90X2.

Who are the liift4 cast members? ›

  • beachbody. sole.basaldua.
  • joelfreemanfitness. ashleyjoi. marsella.reyes. nielsvdnheuvel. sole.basaldua. devanwatring. jp_live8. samarah_summers.
Jul 16, 2018

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