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LIIFT MORE: Joel Freeman’s New Workout Program

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Beachbody Super Trainer Joel Freeman’s LIIFT MORE workout combines classic strength training with explosive HIIT moves to blast fat and build muscle in just 8 weeks! It’s available on Beachbody on Demand now!

Try the LIIFT MORE Sample Workout & get a $20 promo code below.

Click here to get first access!

Joel Freeman doing a row with the text overlay LIIFT More Summer 2022


Joel’s new full-body program, LIIFT MORE, includes strength training, high intensity interval training (HIIT) and core moves.

The program is 5 days a week and 8 weeks long. Each workout is under 45 minutes and designed to maximize your results!

Is there a modifier?

Yes, there is a modifier in LIIFT MORE.

Click here to get first access!

joel showing the liift more bench - he's laying on the ground because of the tough workout

LIIFT MORE Equipment

You’ll need an adjustable bench, 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

Is an adjustable bench required to do LIIFT MORE?

Yes, you’ll need an adjustable bench for the LIIFT More workouts.

The bench should be able to adjust from flat, to an incline, to an upright position. It should also be large enough to lay on and step up onto. It’s okay if your bench does decline, but it’s not required.

A step or stability ball won’t work because they aren’t big or sturdy enough for the moves.

What bench does Joel use in LIIFT More?

Joel uses a Core Home Multi-Adjustable Bench in LIIFT More Workouts. It’s about $250.

We really like this Super Max Adjustable Bench on Amazon though! It’s very similar and a great value!

LIIFT More Results

The before and after photos were really impressive as well! The test group saw a drop in inches and some lost weight as well.
LIIFT MORE before and After of a Man LIIFT More Man Results 56 year old liift more results LIIFT MORE Results Side Woman woman's liift more results natacha liift more results


The 40 unique workouts span 8 weeks and include two 4-week phases.

Phase 1 focuses on strength and mass, and Phase 2 ups the intensity to help you lean out and see more definition.

Phase 1 (Month 1)

The first month is Phase 1. In this phase, Joel alternates quad-sets (all strength training) and LIIFT & HIIT workouts.

  • Day 1: LIFT – Chest & Biceps
  • Day 2: LIFT/HIIT – Quads & Calves
  • Day 3: LIFT – Back & Triceps
  • Day 4: LIFT/HIIT – Hamstrings & Glutes
  • Day 5: LIFT – Shoulders
  • Day 6-7: Rest / Recover

Phase 2 (MONTH 2)

In the 2nd month, Joel increases the volume and intensity of the lifting section. He also changes the muscle splits for a new challenge.

  • Day 1: LIFT – Legs
  • Day 2: LIFT/HIIT – Chest & Back
  • Day 3: LIFT – Shoulders
  • Day 4: LIFT/HIIT – More Legs
  • Day 5: LIFT – Arms
  • Day 6-7: Rest / Recover

Just like LIIFT4, Joel also includes HIIT and core moves within each workout to help you maximize your workout results.

Along with the 40 unique workouts, Joel also is including a few LIIFT Express workouts for when you’re short on time.

You’ll workout 5 days a week and rest 2 days.

Joel and Ingrid in a Beachbody LIIFT MORE workout

Some of the LIIFT More Exercises include:

  • Flat Bench Press
  • Flat Bench Fly
  • Wide Raise
  • Incline Bench Supinated Single Rows
  • Seated Arm Openers
  • Standing High Row
  • Supine Curl
  • Seated Iso Curl
  • Skull Crushers
  • Iso-Crushers
  • Hanging Squats
  • Bench Step Ups
  • Static Lunge
  • Stiff-Legged Deadlift
  • Wide Deadlift
  • Sumo Squats

Bonus LIIFT MORE Workouts

Along with the workouts above, members also get access to:

  • Upper Body LIIFT Express (20 Minutes)
  • Lower Body LIIFT Express (20 Minutes)
  • Upper & Lower Recovery Workouts

BODi members also will get a LIIFT Week with Lift & Cycle workouts in September. You can learn more about BODi or the MYX bike here!

Click here to get first access!

When is the LIIFT More release date?

Joel’s LIIFT MORE is available now for Beachbody Coaches, preferred clients, and customers who purchase early access. 

We don’t have a date yet for when it’ll be added for free for all Beachbody on Demand members.

Joel Freeman from LIIFT4

How Is LIIFT MORE Different From LIIFT4?

If you loved LIIFT4, consider this your next phase! Joel is upping your workouts from 4 to 5 days a week, and he’s adding in more dedicated days to lifting to help you get stronger and ripped!

You’ll see similar, simple strength training exercises, but Joel’s changing up the number or reps and variety. Plus, the core and burnouts are going from 30 seconds to 45 seconds!

You’ll also need resistance loops and a bench for these new workouts.

Click here to get first access!

Beachbody Liift More Joel Freeman: Apparel

Get LIIFT MOre Now

If you’d like us as your coach – It should say Kalee Dillard as your coach. If not, her Coach ID is 1001548.

The LIIFT MORE Promo Code for Total Solution Packs is KALEETSP20

DON’T have Beachbody on Demand?

Pick a Total Solution Pack & get $20 off with code KALEETSP20 with either option!

HAVE Beachbody on Demand? Pick 1 of These

(no promo code for these, sorry!)

Already Have BOD & don’t need supplements? (No Promo Code)


Beachbody isn’t selling a bench, but we really like this Super Max Adjustable Bench on Amazon.

The LIIFT MORE Promo Code for Total Solution Packs is KALEETSP20

Liift More Sample Workout

Get the LIIFT MORE Sample Workout 

After that, why not check out our podcast interview with Joel! We talked all about Core de Force, 10 Rounds, and LIIFT4.


Collage of Joel and the cast - In the middle text overlay reads Everything to Know About Beachbody's LIIFT MORE

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