Mins/Day

Burn more fat and build more muscle with a simple but effective combination of classic weight training and fat-torching HIIT workouts. This is a total-body transformation program made for those who love to lift.

More weights. More reps. More sweat. MORE RESULTS.

Weeks

Introducing LIIFT MORE

Are you ready to LIIFT MORE? Joel created this 35-minute, full-body workout to give you a glimpse into what to expect in his program. This will be in the "Lift and HIIT" format to help you get your pump and sweat on.

LIIFT MORE Sample Workout

Build muscle and burn calories with classic weightlifting and HIIT cardio.

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.

Days

Workouts

Intermediate

LIIFT4

Get shredded in just 6 weeks with a combo of boxing training and weightlifting.

This sweat-drenching boxing program delivers a maximum cardio burn by combining technique, repetition, and intensity for an incredible TOTAL-body workout.

10 Rounds

Relentless functional training to achieve results you’ve never experienced.

Leave your excuses at the door. For six intense weeks, you’ll take on relentless functional training to help you gain muscle, drop body fat, and achieve results you’ve never experienced before.

Advanced

6 Weeks of THE WORK

Watch this overview to help you understand what to expect when starting LIIFT MORE. You will get the steps on how to get started, equipment needed, information on nutrition, and much more.

LIIFT MORE Overview

Joel and Dr. Emily Fritz chat about how Beachbody Performance supplements can help improve your performance and recovery so you can get the most out of LIIFT MORE. They break down Energize, Hydrate, Recover, and Recharge to help you understand how and why they work to deliver results.

MORE Results = LIIFT MORE + Our 'Joel Stack'

Portion Fix, created by fitness and nutrition expert, Autumn Calabrese, teaches you how to use portion control containers to help give you the results you expect, while you still enjoy the food, drinks, and desserts you love! Here’s how to follow the program with LIIFT MORE.

How Portion Fix Works with LIIFT MORE

Joel guides you through the weight selection process and shows you how to lift safely and with proper form.

How to LIIFT4

Welcome to week one! Kick things off with three rounds of heavy lifting that target your chest and biceps. A calorie-incinerating burnout and focused core work will make sure you maximize your results.

Week 1 Day 1: Chest & Biceps - LIFT

This combo of classic weightlifting and high-intensity cardio will help you build lower-body strength and power while torching fat all over. Keep a water bottle handy—you're going to need it.

Week 1 Day 2: Quads & Calves - LIFT/HIIT

Your legs will be on fire by the time you finish today's workout. Multiple blocks of classic weightlifting and heart-pounding HIIT will target your hamstrings and glutes for a comprehensive lower-body strength sesh that also ignites your metabolism.

Week 1 Day 4: Hamstrings & Glutes - LIFT/HIIT

Target two of the body's largest muscle groups to amplify your strength and maximize your fat burn. If your legs aren't begging for mercy by the time you're done, you didn't lift heavy enough.

Week 2 Day 4: Hamstrings & Glutes - LIFT

Build upper-body strength and boost your pushing power with three rounds of heavy lifting that target your chest and biceps. A calorie-incinerating burnout and focused core work will make sure you maximize your results.

Week 3 Day 1: Chest & Biceps - LIFT

Your legs will be on fire by the time you finish today's workout. Multiple blocks of classic weight-lifting and heart-pounding HIIT will target your hamstrings and glutes for a comprehensive lower body strength sesh that also ignites your metabolism.

Week 3 Day 4: Hamstrings & Glutes - LIFT/HIIT

You've never experienced a leg day like this one before. Lift heavy and focus on form as you tackle some of Joel's favorite moves for targeting the quads and calves.

Week 4 Day 2: Quads & Calves - LIFT

This upper-body lifting/cardio combo will help you build muscle and melt the fat that's covering it. Every rep gets you a step closer to your goals, so give every one all you've got.

Week 4 Day 3: Back & Triceps - LIFT/HIIT

Week 4 Day 4: Hamstrings & Glutes - LIFT

Welcome to the halfway point—and phase two of the program. Joel dials-up the intensity with more reps of more exercises to give you even greater results—starting with a lower-body workout that will set your legs on fire.

Week 5 Day 1: Legs - LIFT

It's time to build and burn with an upper-body workout that hits your chest and back with classic strength training before hammering it with calorie-incinerating HIIT. It's tough, but so are you. Go crush it.

Week 5 Day 2: Chest & Back - LIFT/HIIT

Give this key muscle group the attention it deserves to broaden your back, boost your strength, and reinforce two of your body's most important (and injury-prone) joints. Follow Joel's cues to lift safely and optimize your results.

Week 5 Day 3: Shoulders - LIFT

Joel promised you MORE, and today he definitely delivers it. Two leg days per week will help you double down on muscle growth while shifting your fat loss into overdrive. Consider it the fast track to the body you've always wanted.

Week 5 Day 4: More Legs - LIFT/HIIT

Kick off the week with a leg day that combines Joel's favorite workout combo: weightlifting and HIIT. Your muscles will be begging for mercy by the time you're done, but the reward is a stronger, more defined lower half.

Week 6 Day 1: Legs - LIFT/HIIT

This classic weightlifting workout hits your arms from both sides to help you build functional strength and balanced muscle that boosts performance during workouts and in everyday life.

Week 7 Day 5: Arms - LIFT

Week 8 Day 1: Legs - LIFT/HIIT

This workout emphasizes your shoulders but you'll feel the burn all over as you lift and sweat your way to a leaner, stronger body.

Week 8 Day 3: Shoulders - LIFT/HIIT

Click play on this massage and stretching session whenever your upper body needs some extra TLC (post-workout, between workouts, on rest days) to enhance your mobility and optimize your recovery.

LIIFT MORE: Upper Recovery

Use this 8-week calendar to keep you on-track of what workout to do each day to bring you one step closer to getting those shredded results.

LIIFT MORE Workout Calendar

Answer a few quick questions to determine if 2B Mindset or Portion Fix is best suited for your lifestyle. We’re taking the work out of trying to find the right plan and will recommend the nutrition program that’s right for you!

Find Your Eating Plan

The LIIFT MORE + Portion Fix one-week meal plan combines a healthy balance of macronutrients with delicious recipes and Beachbody Performance supplements to help you create a lean, strong body.

LIIFT MORE + Portion Fix One-Week Meal Plan - PLAN A

LIIFT MORE + Portion Fix One-Week Meal Plan - PLAN C

LIIFT MORE + Portion Fix One-Week Meal Plan - PLAN E

The LIIFT MORE + Portion Fix one-week vegan meal plan combines a healthy balance of macronutrients with delicious recipes and Beachbody Performance supplements to help you create a lean, strong body.

LIIFT MORE + Portion Fix One-Week Vegan Meal Plan - PLAN C

The LIIFT MORE + 2B Mindset one-week meal plan shows you how to stay full and satisfied while fueling your muscles with healthy food and Beachbody Performance supplements.

LIIFT MORE + 2B Mindset One-Week Meal Plan

The LIIFT MORE + 2B Mindset one-week vegan meal plan shows you how to stay full and satisfied while fueling your muscles with healthy food and Beachbody Performance supplements.

LIIFT MORE + 2B Mindset One-Week Vegan Meal Plan

Wrap up dinner in five minutes flat with quick ‘n’ easy 2BLTs. This fresh, flavorful combo of protein-packed turkey bacon and hard-boiled eggs mixed with fresh tomatoes, avocado, and more is spread over crisp lettuce leaves, wrapped in plastic, and sliced in half for a yummy deli-style sandwich. With 23 grams of protein and 9 grams of fiber, this two-serving meal is an easy, deliciously filling dinner you’ll love!

2BLTs

Give your cubed sirloin the steakhouse treatment! Simply season your sirloin with garlic, sea salt, pepper, and saute in a pan. Instead of heavy mashed potatoes, whip up Ilana’s easy cheesy cauliflower mash, made by pressure cooking cauliflower, then blending it up with Parmesan cheese and yogurt. Add a side of her “Everything Green Beans” and you’ve got yourself a hearty, filling dinner!

Garlic Butter Steak Bites with Cheesy Cauliflower Mash

Kaitlin, a co-creator of 2B Mindset, whipped up this easy veggie dish for a busy weeknight. The combination of garlicky carrots and cauliflower rice is both delicious and satisfying. Just sauté shredded carrots and cauliflower rice with some garlic and a dash of onion powder, and you’ve got big flavor in no time at all. It tastes amazing when added to Bulgogi Lettuce Wraps, or serve as your veggie side with any meal.

Kaitlin’s Garlicky Carrots and Cauliflower Rice

If you love the taste of carrot cake, then you’ll relish a bowl of Overnight Carrot Cake Oats for breakfast. It’s got healthy fiber from rolled oats and just the right amount of protein from Vanilla Shakeology. The best part is it’s so easy to make. Just prepare the oat mixture the night before, soak it overnight, add a few quick finishing touches in the morning, and breakfast is served!

Shakeology Overnight Carrot Cake Oats

2 cups of veggies by 2 p.m.? Totally doable with Ilana’s veggie-filled Superfood Scramble. Packed with kale, red onions, artichoke hearts, and even some FFC in the form of chickpeas, this is one delicious breakfast that will power you through the morning. Want to turn this scramble into a hearty lunch? Swap the chickpeas for a whole-grain pita or tortilla for a grab-and-go sandwich or wrap.

Superfood Scramble

A homemade sauce that gives any dish that one-of-a-kind buffalo flavor.

Fixate Buffalo Sauce

Ready to spice up tonight’s dinner? Turn your meal-prepped chicken into a fun family feast with Chicken Tinga Tacos. Wrapped in corn tortillas, this zesty, perfectly spiced chicken bursts with rich, deep flavors in every bite. And it only takes one pot to make these healthy treats, so cleanup is a breeze!

Fixate Chicken Tinga Tacos

The sweat doesn't stop. Neither does the burn. 

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Here's a fun finger food you can make in a snap— Cucumber Hummus Roll-Ups. These all-natural, delightfully refreshing bites are perfect for parties and potlucks, and make snack time for kids and adults a truly healthy treat.

Fixate Cucumber Hummus Roll-ups

Homemade Salsa, the perfect topping to add a flavorful punch to any savory dish.

Fixate Homemade Salsa

Store-bought ketchup can add empty calories to meals, but not FIXATE Ketchup. This naturally sweet and healthy condiment is a great way to liven up your favorite dishes, without loading up on sugar, corn syrup, and preservatives. You can even make a vegan version!

Fixate Ketchup

A homemade sauce that gives any dish that creamy mayo flavor.

Fixate Mayonnaise

Keep taco night healthy with this fast and delicious Mexican Taco Meat recipe. Combine ground turkey breast with smoked chipotle pepper in adobo sauce—then mix in a flavorful combo of jalapeño and onions, oregano, and natural tomato sauce for a fresh Mexican flavor with just the right amount of kick. Serve with tortilla chips for a quick dip-and-dine option.

Fixate Mexican Taco Meat

Add a pop of savory flavor to your plate in 20 minutes or less with mouthwatering Miso Green Beans. Just mix up the miso sauce, pour it over lightly charred green beans, and enjoy the umami flavor of this delish side dish packed with Vitamin K, a nutrient that’s essential for healthy bones.

FIXATE Miso Green Beans

Making No Fuss Fish & Veggies for dinner is just that—no fuss. Sprinkled with colorful veggies, this beautifully presented, deliciously seasoned dish is super-healthy and easy to make. It’s served in parchment paper to add the perfect touch to any dinner.

Fixate No Fuss Fish & Veggies

Any way you slice it, Sweet Potato Toast is the perfect anytime snack. Just bake and top each toasted slice with your favorite healthy ingredients in about 30 minutes. Autumn and Bobby show you some topping options you’re going to love: one sweet and one savory. Naturally sweet and nutritious, this toast is so good you can even eat it topping-free!

Fixate Sweet Potato Toast

Think you can’t make omelets without the eggs? Now you can with Tofu Omelets, a healthy egg-free substitute that tastes and looks like the real thing. Just pour the easy-to-blend batter into a pan, add your choice of pre-sautéed veggies, protein, or both, and breakfast is ready in minutes. Delicious and nutritious, it’s a perfectly portioned meal that’ll power up your day!

Fixate Tofu Omelets

Love tuna salad but not all those globs of fatty mayonnaise? Tuna Salad with Artichokes and Olives packs in as much creamy smoothness without packing on the mayo. It’s a surprising mix of ingredients that comes together for a truly zesty dish.

Fixate Tuna Salad with Artichokes and Olives

This creamy and delicious vegan substitution is the perfect twist for a classic cream cheese spread.

FIXATE Vegan Cream Cheese

For comfort food made healthy, try Vegan Sloppy Joes—a sweet-and-savory favorite that tastes just like classic sloppy joes, but without all the high-fructose corn syrup you’ll find in canned sauce. Made with seasoned riced cauliflower, all-natural tomato sauce, and other flavorful ingredients, this Fix-ed dish is a great go-to when you need a quick-and-easy meal that’s kid-approved, too.

Vegan Sloppy Joes

Join fitness and nutrition expert Autumn Calabrese, the creator of the Portion Fix nutrition program, as she shows Joel Freeman, creator of LIIFT MORE, how to make FIXATE Jicama Hash Browns and how to build the breakfast burger of your dreams while still sticking to your containers!

Breakfast Burger with Jicama Hash Browns

Perfect for fueling muscle-building LIIFT MORE workouts or simply satisfying a meaty craving, this big, beefy, cheddar cheese-infused burger is stacked with butter lettuce, tomato, and a fried egg on Veggies Most Sandwich Thins and served with crispy, Parmesan-crusted sweet potato and carrot fries, and Veggies Most Ketchup. It’s a super-delicious and satisfying meal that’ll nourish your body with a whopping 50 grams of protein and 12 grams of fiber.

Joel’s Protein-Packed Stacked Burger with Sweet Potato and Carrot Fries

Joel explains how to select the right weights for your strength and experience levels, and goes over the adjustable bench, equipment safety, exercise modifications, and how to make the most out of your rest and recovery.

How to LIIFT MORE

Get to know Super Trainer Joel Freeman as he shares a few tidbits about himself and why he created LIIFT MORE.

Meet Joel

Hear it first from those who tested LIIFT MORE and used the workouts to get stronger, feel more confident, and change their whole mentality toward lifting and what their body can do. This program keeps strength-training simple, but effective – and meets you where your goals are.

LIIFT MORE, Feel MORE, Build MORE - In All Ways

Bolder shoulders are key to a stronger upper half and a more powerful body overall. Give yours the attention they deserve with a targeted workout that also chisels your core and revs your metabolism.

Week 1 Day 5: Shoulders - LIFT

The focus is the same as last week, but Joel adds HIIT to crank up the intensity, helping you burn even more calories and build even more endurance.

Week 2 Day 1: Chest & Biceps - LIFT/HIIT

Week 2 Day 2: Quads & Calves - LIFT

Week 2 Day 3: Back & Triceps - LIFT/HIIT

Week 2 Day 5: Shoulders - LIFT/HIIT

Level up your pulling power with an upper body workout that focuses on your back and triceps. Keep up with Joel and focus on form to squeeze the most from every rep.

Week 3 Day 3: Back & Triceps - LIFT

Bolder shoulders are key to a stronger upper half. Give yours the attention they deserve with a targeted workout that also chisels your core and revs your metabolism.

Week 3 Day 5: Shoulders - LIFT

Week 4 Day 5: Shoulders - LIFT/HIIT

Boost your pushing and pulling power in the same workout with exercises that target your chest and back. The moves are getting harder, but you're getting stronger. Stay focused and keep up with Joel. You got this!

Week 6 Day 2: Chest & Back - LIFT

Week 6 Day 3: Shoulders - LIFT/HIIT

Week 7 Day 3: Shoulders - LIFT

Week 7 Day 4: More Legs - LIFT/HIIT

Week 8 Day 2: Chest & Back - LIFT

Shift your attention back to your lower half with a targeted workout that powers up your legs while sculpting a leaner, stronger you.

Week 8 Day 4: More Legs - LIFT

Build sleeve-stretching muscle with a hard-hitting arms workout that will set your bis and tris on fire.

LIIFT Express: Arms

Lift and sculpt one of your body's best assets with this glutes-focused lifting session.

LIIFT Express: Booty

Strengthen your core and sculpt your six-pack with moves that chisel the armada of muscles from your glutes to your traps in less than 20 minutes.

LIIFT Express: Core

LIIFT MORE is packed with leg days, and this workout will help you bounce back faster from them. Grab your foam roller and follow Joel's lead to boost blood flow, release tension, and optimize your results.

LIIFT MORE: Lower Recovery

Get an overview about what to expect for the next 8 weeks

LIIFT MORE Get Started Guide

Ilana Muhlstein, MS, RDN, creator of the 2B Mindset nutrition plan, explains how to get the total-body transformation you’re after by combining 2B Mindset with LIIFT MORE.

How 2B Mindset works with LIIFT MORE

LIIFT MORE + Portion Fix One-Week Meal Plan - PLAN B

LIIFT MORE + Portion Fix One-Week Vegan Meal Plan - PLAN A

LIIFT MORE + Portion Fix One-Week Vegan Meal Plan - PLAN F

The 4 Week Gut Protocol, created by fitness and nutrition expert, Autumn Calabrese, teaches you how unaddressed digestive issues can mess with your immune system, energy levels, even your mood. This program shows you how the food you eat impacts your gut health and overall health. Here’s how to follow the program with LIIFT MORE.

How The 4 Week Gut Protocol Works with LIIFT MORE

Rock out hard to these tracks while getting your lift on.

Spotify Playlist - LIIFT MORE: LIFT

Jam out to these heat pumping beats for lift and HIIT.

Spotify Playlist - LIIFT MORE: LIFT/HIIT

Simple meets delicious. Pair protein-packed Greek yogurt with fresh mixed berries for a healthy, energizing way to start your day.

Berries and Yogurt

Transport yourself to a luau on the beach with these tropical tofu skewers. Marinated tofu is threaded with colorful veggies and brushed with a sweet and savory pineapple sauce with a kick of spiciness. These cook up brilliantly indoors on your stovetop or on your outdoor grill. With a little prep ahead of time you’ve got a one-and-done dinner that’s tasty and healthy.

Huli Huli Tofu Skewers

Delightfully fresh and filling with a palate-pleasing mix of textures and tastes, this hearty, barbecue-flavored vegan dish will keep you full and satisfied with plenty of veggies, plant-based protein, and energy-boosting FFCs so you can tackle your day. It’s a veggie lover’s dream that looks as good as it tastes!

Tempeh Veggie Bowl

Veggies Most Ketchup is a versatile accessory you can spread on a burger or simply add to a variety of delicious 2B Mindset recipes. With every serving, you’ll enjoy a burst of sweet-and-savory flavors and the healthy benefits of adding even more veggies to your meal!

Veggies Most Ketchup

For a simple veggie side you can enjoy with any meal, try these baked Veggies Most Sandwich Thins. Loaded with nutritious veggies, flavored with savory seasonings, and filled with lots of protein and fiber, these easy-to-make sandwich thins are light, crisp, delicious, and a great substitute for bread.

Veggies Most Sandwich Thins

The perfect glaze to top any salad, bowl or entrée. Bonus: The glaze lasts a long time in your refrigerator, so you can keep using it all summer long!

FIXATE Balsamic Glaze

Now that open-faced toast is all the breakfast rage, here’s another winner to add to your lineup: Balsamic Mushroom Toast. Rich in wild-mushroom flavor, creminis make the perfect complement to sweet-and-mild shallots. Add fresh thyme, the buttery goodness of ghee, and fruity-tart balsamic vinegar for a sure-to-please morning—or anytime—meal.

Fixate Balsamic Mushroom Toast

Nothing beats moist, fluffy pancakes when it comes to breakfast. And these Banana Oat Pancakes are at the top of the stack in taste and nutrition. They're fiber-rich, flavored with the sweetness of banana, and topped with fresh berries. This all-in-the-blender recipe is so easy to whip up you can prepare a scrumptious pancake breakfast in mere minutes.

Fixate Banana Oat Pancakes

Packed with lean turkey, sweet maple syrup, and yummy spices, this easy-to-make FIXATE Breakfast Sausage is a nutritious breakfast that’ll satisfy any appetite.

Fixate Breakfast Sausage

If you like your salad with a bit of kick, give Buffalo Chicken Salad a try. A homemade sauce gives this dish that one-of-a-kind buffalo flavor and when you mix the greens with Fixate Ranch Dressing, you’ll get a healthy meal that tastes indulgent.

Buffalo Chicken Salad

Tempted by Taco Tuesday? Indulge in your taco craving any day of the week with Cauliflower Tacos—succulently seasoned, vegan-style taco “meat” you can stuff into corn tortillas and sprinkle with fresh, healthy toppings. It’s a super-easy meal you can mix, sauté, and serve in about 20 minutes.

Fixate Cauliflower Tacos

Autumn loves Chicken Piccata but not when it’s drowning in butter! So she and Bobby came up with a Fix-approved recipe that gets it deliciously right. Drizzle their perfect pan sauce over flour-encrusted chicken for a savory meal full of authentic Italian flavor.

Fixate Chicken Piccata

Sweet meets sour in these easy-to-make Chocolate-Caramel Apple Nachos. Granny Smith apples, known for their distinctly tart flavor, are the perfect base to complement a sweet chocolate drizzle, creamy Fixate Vegan Caramel Sauce, and dried cranberries. Make it your go-to recipe when looking for a sweet fix. 80 Day Obsession Refeed Day Approved!

Fixate Chocolate-Caramel Apple Nachos

This mouthwatering marinara sauce will be the perfect complement to top off any classic snack.

Fixate Marinara

Get two meals for the prep of one in this quick-and-easy Overstuffed Turkey Club. Combine the distinctive flavors of Dijon mustard and muffuletta spread—an olive-based mix that pays homage to the classic New Orleans sandwich. Then pile six slices of turkey, bacon, and veggies before cutting your sandwich in half for two hefty servings.

Fixate Overstuffed Turkey Club

Ready to turn a super-healthy head of cauliflower into a vegetarian centerpiece dish? Try this Whole Roasted Cauliflower with Lemon Parmesan recipe and enjoy a deliciously roasted veggie dish bursting with bright, bold, mouthwatering flavors like fresh garlic, lemon, parsley, olive oil, and Parmesan cheese. It’s an easy-to-make recipe that’s as simple as steaming and browning a head of cauliflower drizzled and brushed with a tasty homemade dressing you’ll love!

FIXATE Whole Roasted Cauliflower with Lemon Parmesan

(Not included in regular BOD membership)

Try Portion Fix Today!

Turkey Sloppy Joes are just like the moist-and-meaty sloppy joes you've had in the past, only better. They're leaner and healthier, yet still savory and sweet—with absolutely no sugar or corn syrup. This simple meal-prep recipe makes the perfect quick lunch or easy dinner, and is a great way to mix healthy veggies into a kid-approved meal.

Program Materials

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