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LIIFT4 - The best of lifting and HIIT

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.


  • 32 Unique Workouts: Just 4 days a week, each workout will target either the chest and triceps, back and biceps, shoulders, or legs—and end with a core-burning ab routine. Since each workout is filmed in real time, you will never do the same workout twice.

  • 2 Recovery Day Stretch Routines: Designed by Joel to help relieve soreness; increase flexibility, mobility, and range of motion; and speed muscle recovery.

What makes LIIFT4 so unique and effective?

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.

And since a hardworking body needs fuel, the LIIFT4 Program & Nutrition Guide lays out everything you’ll need to help your body get maximum results—including how to incorporate Shakeology® and Beachbody Performance supplements into your routine.

Who is Joel Freeman? The creator of LIIFT4 and co-creator of CORE DE FORCE®, Joel is a National Academy of Sports Medicine (NASM) Certified Personal Trainer and Behavior Change Specialist. He also holds certifications from the American Fitness Association of America (AFAA) and the American Council on Exercise (ACE). His greatest passion is helping people fall in love with fitness and reach their highest potential.

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


Want to give it a try? Check out the sample workout in my sample workout gallery! Afterwards, fill out my form or shoot me a message and lets get you going on the whole thing! I know you'll love it!

- Kenny D


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