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LIIFT MORE: Beachbody Workout Review, Results & Calendar

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Beachbody Super Trainer Joel Freeman’s LIIFT MORE workout combines strength training & HIIT moves for amazing results. Below is our LIIFT MORE review, results, and workout calendar for BODi (formerly Beachbody on Demand).Beachbody Liift More Joel Freeman: Apparel


  1. What is LIIFT MORE?
  2. Our LIIFT MORE Review
  3. Is LIIFT MORE on DVD?
  4. When is LIIFT MORE on Beachbody on Demand for free?
  5. How Is LIIFT MORE Different From LIIFT4?
  6. LIIFT MORE Schedule
  7. LIIFT MORE Equipment List
  8. Nutrition Plan and Supplements
  9. How to Get Started

Why should you trust our LIIFT MORE Review?

We bought early access to this program last year and completed the program. So we’ve tried every workout in the program, as well as, the nutrition programs and supplements recommended.

We also offer a unique vantage point as a mother-daughter team because of our age difference.

Joel Freeman from LIIFT4

Our LIIFT MORE review combines our experience and results as someone in their early 30’s and someone in their early 50’s. We are both 5’3″ and at, or around, goal weight.

We’ve also completed LIIFT4, helped 1000s of people get real results and have chatted with Joel several times.  You can check out our our podcast interview with him here!


We really enjoyed LIIFT MORE. The two leg days a week challenged us and were our biggest calorie-burning workouts each week.

With that said, the pacing is really fast. We preferred the slower pace of LIIFT4. We decided to focus on 10 reps versus 12, and this helped us deal with the quicker pace.

We also weren’t afraid to use the pause button to get set up for the next move when we needed to. Even with us pausing occasionally, the workouts stayed under 50 minutes.

The bench has also been a really great addition, and it’s helped us work more muscles than the original. Some of the ab moves on the bench felt a little gimmicky though.

We also appreciate that the workouts aren’t super long; most are about 45 minutes.

joel on the BODi set of liift more


Joel’s new 8-week program, LIIFT MORE, includes strength training, high intensity interval training (HIIT) and core moves for a total body transformation.

The program is 5 days a week and 8 weeks long. The workouts range from 35-45 minutes, but most are about 43 minutes. Each week includes 2 rest days. It is available on Beachbody on Demand.


LIIFT MORE is available exclusively on BODi (formerly known as Beachbody on Demand); a DVD option is not offered.

When does LIIFT MORE come out on Beachbody on Demand for free?

LIIFT MORE’s release date for all BODi members was March 2, 2023. 

Current BODi members can also get the LIIFT MORE Super Block which was released in December 2023.

joel doing a bicep curl

How Is LIIFT MORE Different From LIIFT4?

LIIFT MORE bumps up the intensity from LIIFT 4. It has 5 days a week dedicated to lifting — including 2 leg days.

The number of reps also goes from 10 to 12 reps per set, and the core and burnouts were 30 seconds in LIIFT4. In the new program they are 45 seconds!

You’ll see similar, simple strength training exercises in both programs, but Joel changes up the number or reps and variety.

You’ll also need resistance loops and a bench for these new workouts. With LIIFT4, you really just need weights.

We love LIIFT4, but this new workout program really pushed us out of our comfort zone and helped us get next-level results.

Click here to get first access!

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


The LIIFT MORE schedule includes 40 real-time workouts over 8 weeks and include two 4-week phases.

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

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

Every workout includes lifting heavy weights and core work, and you’ll get HIIT days in a few days a week.

LIIFT More Workout Calendar

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.

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 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

These express workouts can be added to the original workout calendar as needed.

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!

Is there a modifier?

Yes, LIIFT MORE has a modifier in every workout.

LIIFT MORE Equipment

You’ll need an adjustable bench, a set of light, medium, and heavy dumbbells, and power loops.

We used as light as 5 lb weights all the weigh up to 52.5 lb weights depending on the muscle group! We love our adjustable dumbbells

Is an adjustable bench required to do LIIFT MORE?

Yes, you’ll need an adjustable bench for the 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 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 resultswoman's liift more results liift more male results

liift more before and after female liift more before and after liift more results male

LIIFT MORE Nutrition Plan

We personally followed a macro-based meal plan, but Beachbody recommends Portion Fix or 2B Mindset.

Both nutrition programs work, but we knew we needed something a little more flexible last summer so we counted macros.

The good news is following any nutrition plan will help you hit your fitness goals faster and give you energy for your blocks of classic weight lifting and total-body HIIT workouts.

We created a comparison of Portion Fix vs 2B Mindset you may like as well.

beachbody pre and post workout supplements

LIIFT MORE Supplements

If your goal is to build muscle mass — including if you’re just looking for a more toned, chiseled body — we recommend Beachbody’s Recover Supplement.

It not only helps you get in protein, which is essential for building lean muscle, it provides proper nutrition for after weight lifting.

We also really like Beachbody’s pre-workout, Energize. Our favorite flavor is Mixed Berry.

While these supplements aren’t required or necessary, we both felt like they helped us get the best results possible.

Get Started with LIIFT MORE workouts, workouts & Shakeology, or workouts & workout supplements!

Learn More About Beachbody’s Performance Line

Get Beachbody on Demand with LIIFT MORE Now

If you don’t have BODi (formerly called Beachbody on Demand) already, you’ll need it to stream the LIIFT MORE workouts.

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

LIIFT MORE Ordering Options

There are three options to ordering LIIFT MORE:

Weight Bench

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

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.

Get Started with LIIFT MORE workouts, workouts & Shakeology, or workouts & workout supplements!

Collage of Joel and the cast - In the middle text overlay reads Everything to Know About Beachbody's LIIFT MORE
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This post was updated in 2024.

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