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.
Stage 1 (Week 1)
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.
The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power.
Calm your mind , increase joint stability, and enhance your recovery with breathing, stretching, and mobility drills.
Sculpt sleeve-busting strength with this upper-body-focused resistance workout. Today's EMOM section will have your biceps begging for mercy.
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.
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.
Stage 1 (Week 2)
The focus is the same as last week, but all-new exercises provide a fresh challenge for your bottom half.
This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.
Rejuvenate tired muscles and ease tension especially for your hips and hamstrings with stretching and restorative breathwork.
Full-body weightlifting and back- and arms-focused EMOM training will help you sculpt upper-body muscle while building strength all over.
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.
This cardio-focused sweat session will have your heart pounding and legs quaking. Commit to the intensity to make every rep count.
Stage 1 (Week 3)
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.
Form is everything—especially when you're doing explosive moves like the ones in this workout. Maintain your focus to maximize your gains.
To keep training at your peak, you need to prioritize your recovery and mobility. This stretching session will help you do both.
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.
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.
Today's workout will leave you sweaty, breathless, and feeling energized, which is the true test of an effective training session.
Stage 1 (Week 4)
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.
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.
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.
Shift your focus to your upper half to build balanced strength and a leaner, more defined body overall.
It's time to get negative again for distinctly positive results. Slow down the lowering phase of each rep to elevate your gains.
Close out stage one with a total-body sweat storm that will leave you pumped and prepared for stage two.
Stage 2 (Week 5)
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.
Each rep is an opportunity become stronger, fitter, and more powerful, so remain focused and make every one count.
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.
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.
Embrace the burn and keep time with Amoila to maximize the muscle-building power of every rep.
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.
Stage 2 (Week 6)
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!
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.
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.
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.
Challenge yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.
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.
Stage 2 (Week 7)
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.
This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.
Follow Amoila's lead to enhance blood flow, calm your mind, and rejuvenate tired muscles.
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.
Challenge yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.
This workout is tough—but so are you. Find your focus, press play, and prepare to sweat. It's go time.
Stage 2 (Week 8)
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.
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.
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.
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.
In this comprehensive workout, you'll focus on the eccentric phase of most exercises to enhance a key muscle growth stimulus: time under tension.
Close out stage two with a total-body sweat storm that will leave you pumped and prepared for stage three.
Stage 3 (Week 9)
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.
Form is everything—especially when you're doing explosive exercises like the ones in this workout. Maintain your focus to maximize your results.
Calm your mind, increase joint stability, and enhance your recovery and performance with breathing, stretching, and mobility drills.
Full-body weightlifting and back- and arms-focused EMOM training will help you sculpt your top half while building strength all over.
Shifting your focus from the concentric to the eccentric phase of each rep provides a fresh challenge—and a powerful stimulus for growth.
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.
Stage 3 (Week 10)
The focus is the same as last week, but all-new exercises provide a fresh challenge for your bottom half.
Each rep is an opportunity become stronger, fitter, and more powerful, so stay focused and make every one count.
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.
Sculpt sleeve-busting strength with this upper-body-focused resistance workout. Today's EMOM section will have your biceps begging for mercy.
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.
Today's workout will leave your sweaty, breathless, and feeling energized, which is the true test of an effective training session.
Stage 3 (Week 11)
Trisets and targeted EMOM training will make sure you feel the burn from head to toe—especially in your legs.
The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power.
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.
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.
Embrace the burn and keep time with Amoila to maximize the muscle-building power of every rep.
This cardio-focused sweat session will leave your heart pounding and legs quaking. Commit to the intensity to make every rep count.
Stage 3 (Week 12)
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.
Thrust, kick, hop, and bound your way to a more agile, athletic body with moves that build explosive power while incinerating fat.
Enhance your gains and ease tension throughout your body with dynamic stretching and restorative breathwork.
Shift the focus to your upper half to build balanced strength and a leaner, more defined body overall.
It's time to get negative again for distinctly positive results. Slow down the lowering phase of each rep to elevate your gains.
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.
Stage 4 (Week 13) PERFORMANCE WEEK
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.
Explosive combo moves and plenty of core work will provide a total-body burn as you build power and muscular endurance.
Stretch out tired muscles as you relax your mind with focused breathwork. Prioritizing recovery today will help you go hard tomorrow.
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.
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!
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.
