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.

Program Overview






Works well for

Strength, Mobility & Flexibility, Athletic Training, Weight Loss

Equipment needed

Power Loops, Dumbbells

Getting Started

645 Sample Workout
with Amoila Cesar

Build strength, power, and mobility in this full-body strength and cardio workout in just 45 minutes to help you reach your peak.

Getting Started with 645
with Amoila Cesar

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.

Introducing 645
with Amoila Cesar
Meet Amoila Cesar
with Amoila Cesar

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

Reach your Peak with your Nutrition Program
with 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 Supplements
with Amoila Cesar

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

645 Form Check Test
with Amoila Cesar

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

Is 645 right for me?

Commitment is the key to success. Lock in, and get to work 6 days a week, 45 minutes a day, to reach your peak in 13 weeks. 645 combines strength training, cardio, and an active warm-up that will leave you feeling strong and energized. With next-level coaching cues, and a focus on fundamental, powerful moves, Super Trainer Amoila Cesar can help get your body ready to take on everything.

What are the workouts like?

Each week features 4 full-body strength workouts, 1 mobility workout, and 1 cardio workout, all with a 10-minute active warm-up that will prepare your body for the work to come. The 13 weeks are broken into 4 stages: The first three are 4 weeks each, while week 13 is a Performance Week where you’ll reach your peak. In each stage, the moves, intensity, and volume change weekly and end with a Deload Week where your intensity stays the same, but with less volume. This is to help with recovery and start the new stage fresh and ready. Amoila's goal is to put you on a straight path to finishing each stage, and the entire program, without crawling across the finish line.


Tools and Equipment

Explore the 645 Get Started Guide, which includes a 13-week calendar to help you keep track of your progress. The Quick Start Nutrition Guide has an overview of our supplements and delicious recipes to get you started with healthy eating. There’s also an overview of Portion Fix and 2B Mindset, two premium nutrition programs that integrate with 645. You’ll need light, medium, and heavy dumbbells, and Power Loops for most workouts. Power Loops are the next generation of resistance band, offering a wider design and grippier texture that helps them stay in place even during the most active moves. There are two Power Loops—grey for lighter resistance and black for heavier resistance. We also recommend a mat for floor work, and a foam roller and pull-up bar or BODi Control Track for select bonus workouts.


Nutrition for a Healthier Body and Mind

Beachbody’s nutrition programs have made it easier for millions of people to eat healthier and make simple lifestyle changes that are easy to stick with. Created by Autumn Calabrese, Portion Fix shows you how eating the right portions helps you reach your goals—no counting calories or eliminating your favorite foods required. With 2B Mindset, creator Ilana Muhlstein, MS, RDN, helps you lose weight happily by focusing on what you can eat, instead of what you can’t. You’ll never feel hungry or deprived. Need help choosing the right nutrition program for you? To find the right program for your lifestyle, visit

Nutrition Center

Meet Amoila

Amoila is an NASM and ISSA certified personal trainer famous for getting professional athletes in seriously good shape—and his live strength, HIIT, and core workouts can do the same for you. In addition to his classes on BODi, Amoila is the creator of 645™, 6 Weeks of THE WORK®, and 4 Weeks of THE PREP™, available on Beachbody On Demand.
Meet AmoilaMeet Amoila

Leslie P. Lost 37 lbs. and 25 inches doing 645.

It feels as if Amoila is in the room cheering me on and helping me get through each set, pushing me to do one more rep, to lift heavier, to find it in myself.

Results vary based on starting point and effort. Results achieved in 13 weeks using 645 with Shakeology and Beachbody Performance supplements.