Minutes

THE COMMITMENT THAT CHANGES EVERYTHING: Training that respects the body. Strength. Power. Visible results. 6 days a week, 45 mins a day to reach your peak in 13 weeks.

Reach your peak with strength training, cardio, and mobility work.

Weeks

El Poder de Los Grupos en Línea

Mins/Day

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

Build muscle and burn fat with daily strength-training and cardio workouts.

Get leaner, get stronger, get healthier as you ignite your metabolism and incinerate fat. For three weeks, you'll follow weightlifting and cardio workouts that are set to the music beat, so you know the intensity you’ll need to get maximum results.

#mbf

Amoila tells you about the supplements that pair perfectly with 645 to help you get the best results possible.

Reach your Peak with your Nutrition Supplements

Sculpt sleeve-busting strength with this upper-body-focused resistance workout. Today's EMOM section will have your biceps begging for mercy.

Week 1: Upper Body Strength

In this comprehensive workout, you'll focus on the eccentric (lowering) phase of most exercises to enhance a key muscle growth stimulus: time under tension.

Week 1: Total Body Tempo

The focus is the same as last week, but all-new exercises provide a fresh challenge for your bottom half.

Week 2: Lower Body Strength

Full-body weightlifting and back- and arms-focused EMOM training will help you sculpt upper-body muscle while building strength all over.

Week 2: Upper Body Strength

Form is everything—especially when you're doing explosive moves like the ones in this workout. Maintain your focus to maximize your gains.

Week 3: Total Body Power

Today's workout will leave you sweaty, breathless, and feeling energized, which is the true test of an effective training session.

Week 3: Cardio 45

It's the final week of stage one, and you'll be doing two sets per exercise instead of three. The goal: to maintain your gains while enhancing your recovery so you can crush stage two.

Week 4: Lower Body Strength

If this power workout feels easier than usual, don't sweat it—dialing back your training volume during a "deload" week will set you up for success in the ones ahead by helping you hit the refresh button.

Week 4: Total Body Power

Welcome to leg day—and the start of stage two. Stay with Amoila as he dials-up the intensity and switches up the exercises to accelerate your results.

Week 5: Lower Body Strength

Each rep is an opportunity become stronger, fitter, and more powerful, so remain focused and make every one count.

Week 5: Total Body Power

You're training hard, and this workout will help keep it that way. Stretch with Amoila to enhance your recovery, increase your mobility and stability, and continue performing at your peak.

Week 5: Mobility & Stability

You'll feel the pump in your chest, back, shoulders, and arms with this upper-body-focused strength session that also works your lower half.

Week 5: Upper Body Strength

Keep a towel handy—this circuit-training session uses 45-second work intervals and minimal rest to make sure you break a sweat and torch tons of calories.

Week 5: Cardio 45

You're nearly halfway through the program, and your hard work is paying off in greater strength, more energy, and a slimmer profile. Maintain your momentum to continue your transformation. You got this!

Week 6: Lower Body Strength

Amoila boosts the burn with new cardio exercises that will leave you dripping in sweat. Go hard, maintain good form, and watch the pounds melt away.

Week 6: Cardio 45

Follow Amoila's lead to enhance blood flow, calm your mind, and rejuvenate tired muscles.

Week 7: Mobility & Stability

You'll feel the burn all over in this 45-minute strength session, but triceps-focused EMOM training will help you sculpt eye-popping arms.

Week 7: Upper Body Strength

Challenge yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.

Week 7: Total Body Tempo

It's the final week of stage two, and you'll be doing two sets per exercise instead of three. The goal: to maintain your gains while enhancing your recovery so you can crush stage three.

Week 8: Lower Body Strength

Week 8: Total Body Power

In this comprehensive workout, you'll focus on the eccentric phase of most exercises to enhance a key muscle growth stimulus: time under tension.

Week 8: Total Body Tempo

Close out stage two with a total-body sweat storm that will leave you pumped and prepared for stage three.

Week 8: Cardio 45

Welcome to leg day—and the start of stage three. Keep up with Amoila as he dials-up the intensity and switches up the exercises for even greater gains.

Week 9: Lower Body Strength

Form is everything—especially when you're doing explosive exercises like the ones in this workout. Maintain your focus to maximize your results.

Week 9: Total Body Power

Calm your mind, increase joint stability, and enhance your recovery and performance with breathing, stretching, and mobility drills.

Week 9: Mobility & Stability

You can't optimize your training without prioritizing your recovery. Follow Amoila's lead to ease muscle tension and enhance your mobility so you can keep performing at your peak.

Week 11: Mobility & Stability

Embrace the burn and keep time with Amoila to maximize the muscle-building power of every rep.

Week 11: Total Body Tempo

Thrust, kick, hop, and bound your way to a more agile, athletic body with moves that build explosive power while incinerating fat.

Week 12: Total Body Power

Welcome to Performance Week—the final stage of the program, and the toughest one yet. Each workout will challenge your mind and body—and prove just how fit you've become.

Week 13: Lower Body Strength

Tighten your booty and sculpt your legs with this high-intensity, lower-body resistance workout.

EMOM: Glute/Legs

Release tension and boost mobility throughout your chest and arms using a foam roller to unlock greater performance and reduce your risk of injury.

Corrective: Shoulders

Help reduce tension and increase blood flow throughout your upper body with this quick recovery session.

Upper Body Foam Rolling

Track your progress with your weight selection for each move and see how you progress each week.

645 Dumbbell Trackers (Weeks 1-4)

645 Dumbbell Trackers (Weeks 5-8)

Flow to this Hip-Hop/Rap mix that Super Trainer Amoila Cesar created to keep you motivated and stay committed.  Some lyrics contain explicit language, so please access with discretion.

645 Spotify Playlist - MOBILITY

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

Prepare for 6 Weeks of THE WORK or any advanced Beachbody program.

Challenge yourself with 4 Weeks of THE PREP, a series of functional training workouts designed to help get your body and mind ready for 6 Weeks of THE WORK or any advanced BODi program.

4 Weeks of THE PREP

Welcome to day one of your transformation. Trisets and targeted EMOM (every minute on the minute) training will make sure you feel the burn from head to toe—especially in your legs.

Week 1: Lower Body Strength

The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power.

Week 1: Total Body Power

Week 1: Cardio 45

This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.

Week 2: Total Body Power

This cardio-focused sweat session will have your heart pounding and legs quaking. Commit to the intensity to make every rep count.

Week 2: Cardio 45

To keep training at your peak, you need to prioritize your recovery and mobility. This stretching session will help you do both.

Week 3: Mobility & Stability

You're going to feel the burn from your calves to your shoulders in this comprehensive workout that includes a 4-minute EMOM section dedicated to your biceps.

Week 3: Upper Body Strength

Shift your focus to your upper half to build balanced strength and a leaner, more defined body overall.

Week 4: Upper Body Strength

It's time to get negative again for distinctly positive results. Slow down the lowering phase of each rep to elevate your gains.

Week 4: Total Body Tempo

Week 5: Total Body Tempo

The routine hasn't changed, but the moves have. Focus on your form as you thrust, kick, twist, and swing your way through this total-body burnout.

Week 6: Total Body Power

It's time to give your muscles some TLC and your mobility some attention. These sessions are key to maintaining a high level of performance, so stay focused and stretch with purpose.

Week 6: Mobility & Stability

The exercises are similar to those in week five, but you'll be doing fewer reps per set. Lift heavier and give Amoila everything you've got.

Week 7: Lower Body Strength

This workout is tough—but so are you. Find your focus, press play, and prepare to sweat. It's go time.

Week 7: Cardio 45

Full-body weightlifting and back- and arms-focused EMOM training will help you sculpt your top half while building strength all over.

Week 9: Upper Body Strength

Shifting your focus from the concentric to the eccentric phase of each rep provides a fresh challenge—and a powerful stimulus for growth.

Week 9: Total Body Tempo

Amoila dials-up the intensity with new cardio exercises that will leave you dripping in sweat. Go hard, maintain good form, and watch the pounds melt away.

Week 9: Cardio 45

Each rep is an opportunity become stronger, fitter, and more powerful, so stay focused and make every one count.

Week 10: Total Body Power

Week 10: Upper Body Strength

Squat, press, carry, and fly your way to a stronger body with eccentric training. Follow Amoila's lead to squeeze the most out of every rep.

Week 10: Total Body Tempo

Trisets and targeted EMOM training will make sure you feel the burn from head to toe—especially in your legs.

Week 11: Lower Body Strength

Week 11: Total Body Power

Shift the focus to your upper half to build balanced strength and a leaner, more defined body overall.

Week 12: Upper Body Strength

Week 12: Total Body Tempo

Congratulations! You've made it to the last workout—and Amoila is going to make sure that it's a sprint to the finish. As you sweat out the final minutes of 645, consider what you'll do next. Our suggestion: 4 Weeks of THE PREP, which will prepare you for Amoila's other signature program, 6 Weeks of THE WORK.

Week 13: Cardio 45

Crank up your calorie burn in just 15 minutes with a handful of Amoila's favorite moves for incinerating fat.

Cardio 15

Press play on this corrective workout to optimize your mobility in these key joints and help ease movement dysfunctions revealed by the form check test.

Corrective: Hips

The exercises in this "prehab" session will help ensure that you're never held back by tight ankles.

Corrective: Ankles

Give your legs some extra TLC with foam-rolling exercises designed to help soothe tired muscles and enhance your body's natural repair and recovery processes.

Lower Body Foam Rolling

Don't skip this posture and movement assessment—it provides a benchmark for gauging your progress throughout the program.

645 Form Check Test

Get an overview about what to expect for the next 13 weeks as you build strength, power and mobility.

645 Get Started Guide

645 Dumbbell Trackers (Weeks 9-12)

These Hip-Hop/Rap tracks were created by Super Trainer Amoila Cesar to help you power through these workouts.  Some lyrics contain explicit language, so please access with discretion.

645 Spotify Playlist - STRENGTH

Watch this video to learn everything you need to start 645. You'll get an overview of the program, learn what equipment you need, get a brief introduction to the nutrition plan, and much more.

Getting Started with 645

Get to know Super Train Amoila Cesar as he shares his story and explains why he created 645.

Meet Amoila Cesar

Nutrition is key to optimizing your results with 645.  Amoila goes over Beachbody's premium nutrition programs, 2B Mindset and Portion Fix, to help ensure your eating is perfectly dialed-in.

Reach your Peak with your Nutrition Program

Calm your mind , increase joint stability, and enhance your recovery with breathing, stretching, and mobility drills.

Week 1: Mobility & Stability

Rejuvenate tired muscles and ease tension especially for your hips and hamstrings with stretching and restorative breathwork.

Week 2: Mobility & Stability

Focusing on the negative (i.e., the lowering phase of each rep) can amplify your gains. So can holding still. Follow Amoila's lead to optimize your results with both eccentric and isometric training focusing on your shoulders.

Week 2: Total Body Tempo

The exercises are similar to those in week one, but you'll be doing fewer reps per set. Lift heavier and give Amoila everything you've got.

Week 3: Lower Body Strength

Shifting your focus from the concentric (lifting) to the eccentric (lowering) phase of each rep provides a fresh challenge—and a powerful stimulus for growth.

Week 3: Total Body Tempo

You can't optimize your training without prioritizing your recovery. Follow Amoila's lead to ease muscle tension with hip focus and enhance your mobility so you can keep performing at your peak.

Week 4: Mobility & Stability

Close out stage one with a total-body sweat storm that will leave you pumped and prepared for stage two.

Week 4: Cardio 45

Today's workout might emphasize your back and arms, but you'll also feel it in your legs and core. Keep your movements controlled and your form on point to lock in your gains.

Week 6: Upper Body Strength

Week 6: Total Body Tempo

Week 7: Total Body Power

To keep training at your peak, you need to prioritize your recovery and mobility. This stretching session will help you do both, ending with breathwork at the end.

Week 8: Mobility & Stability

Week 8: Upper Body Strength

Week 10: Lower Body Strength

Week 10: Mobility & Stability

Today's workout will leave your sweaty, breathless, and feeling energized, which is the true test of an effective training session.

Week 10: Cardio 45

Week 11: Upper Body Strength

This cardio-focused sweat session will leave your heart pounding and legs quaking. Commit to the intensity to make every rep count.

Week 11: Cardio 45

Everyone loves leg day—especially when Amoila is in charge. This week, you'll dial back your training volume in preparation for the final stage of the program: Performance Week.

Week 12: Lower Body Strength

Enhance your gains and ease tension throughout your body with dynamic stretching and restorative breathwork.

Week 12: Mobility & Stability

You've reached the final 45 minutes of stage three—and Amoila is going to make sure that every single one is filled with sweat. Rest up tomorrow—Performance Week begins on Monday.

Week 12: Cardio 45

Explosive combo moves and plenty of core work will provide a total-body burn as you build power and muscular endurance.

Week 13: Total Body Power

Stretch out tired muscles as you relax your mind with focused breathwork. Prioritizing recovery today will help you go hard tomorrow.

Week 13: Mobility & Stability

You'll feel the burn in your chest, back, shoulders, and arms by the time you finish today's resistance workout. Go hard, stay strong, and give Amoila everything you've got.

Week 13: Upper Body Strength

The end of the program is in sight, but you're not done yet. Today's workout will put your strength and stamina to the test, so dig deep and hold nothing back. You got this!

Week 13: Total Body Tempo

Target your upper body with four exercises that will set your chest and tris on fire.

Program Materials

You May Also Like