Strong and Lean 4 Days a Week with Beachbody Lift 4

Beachbody lift 4, have you ever heard of it? I’m sure you already know, right! You could say this is an effective exercise, the most reliable at home, and guaranteed to change your body for the better if it is done with the right training methods. Beachbody Super Trainers has created some amazing exercises to help you lose fat, strengthen muscles and at the same time improve your health. Are you interested?

Beachbody did it once again with something new named LIIFT4, made by Joel Freeman. All it takes is four days every week and dumbbell. There’s no need for bands, barbells, pull-up bars, or kettlebells, because these exercises only focus on weight lifting to make, and tighten muscles, while HIIT cardio (High-intensity Interval Training) helps you burn fat, and streamline the body quickly. Extraordinary right?

And Only 4 Days Per Week?

This means weekend breaks and opening all weeks — yes! With three days off, it gives your muscles time to rest and rebuild, meaning you will be ready to last longer and do higher on your exercise days.

Because you only exercise 4 days a week, Joel counts every second during each exercise; They are arranged to make you lift with speed and keep moving, while a resting time that is set allows you to catch your breath before attacking each set. If you practice smartly, everything will never overtrain. Three days of recovery a week gives your muscles time to repair, so you can push harder, lift heavier, and get better and faster results.

beachbody lift 4 workouts

There are two phases for maximum results: In the first 6 weeks, you will build, cut, and defined your body, followed by 2 weeks to burn calories and fat.

What Can You Expect?

This exercise is efficient and effective because you will exercise only 4 days a week, 30-40 minutes in one exercise. This is an 8-week program and 40-minute exercise is not until weeks 7 and 8! So in just 2+ hours per week, you will see the results you want.

Each exercise is divided into 3 parts: strength, cardio and core. You will start with weight lifting when your muscles are fresh, and you can really push yourself, then move to the high-intensity interval training (HIIT) section of the exercise and end with core muscle strengthening exercises. Your entire body will grow strong, slim, and burn calories every day.

Apart from that, this is a simple nutritional plan to follow that will help achieve your goals, whether it is increasing strength, losing weight, improving health as well as fitness, or all three!

Beachbody Lift 4 Schedule.

Exercise settings can change from week to week, but basically lifting first and then ending with a cardio workout.

4 Days Of Strength & Cardio.

  • Back & Biceps.
  • Chest & triceps.
  • Shoulder.
  • Legs.

3 Days Recovering.

Days of recovery are made to help to repair your muscles recover and not to over train. Lift4 schedule has recovery days like wednesday, saturday and sunday.

Nutrition and Food. 

It is recommended to take healthy foods that can help to build strong nutrients, which will help the body make the best use of this exercise. Eat foods that contain 30% protein, 40% carbohydrates and 30% healthy fats. In addition, you can still enjoy your favorite foods, and drinks once a week. New changes at your diet can increase your body’s needs. 

beachbody lift 4 diet

Who Is This Exercise For?

  • Someone who is bored doing the same routine (new exercises all the time).
  • Girls who want to strengthen, shape and tighten their muscles.
  • Men who want to make muscle and/or get rid of fat.
  • Anyone who wants to train hard in just 30 minutes.

Read more : Best Ab Exercises With Medicine Ball For Your Core

Exercise Recap.

  • Only 8 weeks.
  • 30-40 minutes every day.
  • Four days every week.
  • Strength exercise and HIIT interval training.


The magnitude of beachbody lift 4 workouts intensity is quite high. Either build muscle or train HIIT, the rest time is short and Joel regularly encourages you to try your best. But don’t let that make you afraid. The results are amazing! This exercise is only 8 weeks long, and you can see the results in week 5!

The best part of beachbody lift 4 is that you can still have other lives, including cheat days. There are no complicated steps or recipes, just follow the steps that have been designed to provide serious and optimal results for your fitness and health.

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