Updated: Jun 29, 2021
Amoila Cesar has cracked the code training professional athletes to get the most out of their workouts without jeopardizing their game-time performance.
His secret? Don’t overtrain. It’s the model for his revolutionary new program: 645.
645 combines strength training, cardio, and mobility work using functional, powerful moves that will target your entire body, and still leave you feeling invigorated, energized, and ready for anything.
Commit to Amoila for 13 weeks, and he’ll help you build a legit fit body without feeling constantly sore and spent.
What Is 645?
Created by Beachbody Super Trainer Amoila Cesar, 645 is a cutting-edge strength and mobility training program designed to help you build incredible power while losing weight — and without finishing workouts feeling defeated or wiped out.
He’ll motivate you the same way he does some of the world’s best athletes to get your best workout, every day.
Each session starts with a total-body warm-up that activates your muscles and readies them for the hard work to come. Make no mistake, these first 10 minutes are much more than a good stretch.
By focusing on your entire body, you’re setting yourself up to get the most out of every rep and every move, and to properly prep your body so that you’re physically ready for what’s to come.
645 is 6 days a week, 45 minutes a day, for 13 weeks.
This groundbreaking program is broken into 4 stages — the first three are 4 weeks each, while the last one is week 13.
More than getting great results, Amoila’s goal is to put you on a straight path to reaching your peak in 13 weeks without crawling across the finish line.
If you ever find a workout too challenging, you can follow the modifications as you build up your fitness level.
What Are the Workouts in 645?
For 4 days a week, you’ll focus on strength training, power, and hypertrophy, switching from heavier weights with low reps to lighter weights with higher reps. Each workout has 7 moves that will keep you fired up and engaged.
Wednesday is Mobility & Stability, with an emphasis on efficient activation, stretching, and movement. You’ll feel refreshed and ready to get back to the next day’s workout.
Saturday is Cardio 45, a high-energy cardio session that will build multidirectional speed and agility to get your heart pumping and calories burning.
Sunday is your day. Use it to meal prep, relax, and reframe your mind for the week ahead.
In each of the first 3 stages, you’ll gradually change up your reps and weights as you progress to more challenging moves.
On the 4th week of each stage, you’ll decrease the number of sets to limit the volume of work and enhance recovery before the next stage begins.
Remember, the goal is to work your muscles without overtraining them.
Week 13 is your Performance Stage, where you’ll do your final push to finish strong.
How Does Nutrition Fit Into 645?
Amoila wants you to perform both in the program and off the program. That means getting your nutrition dialed in and up to the level of your fitness commitment.
You can get access to both nutrition programs with an ongoing Nutrition+ membership.
The membership includes ongoing monthly support with meal plans, delicious recipes, and exclusive access to our nutrition experts and supportive communities.
Shakeology is your daily superfood shake that helps support healthy digestion and weight loss.*
What Equipment Is Needed for 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 for bonus workouts.
Who Is Amoila Cesar?
The creator of 645, Amoila is a certified personal trainer through the National Academy of Sports Medicine (NASM) and the International Sports Sciences Association (ISSA).
He’s famous for his upbeat personality, and for getting celebrities and professional athletes in seriously good shape. His motivational, inclusive style makes you feel like you’re training with him in his gym, along with his crew.
He has his bachelor’s degree in exercise science with a minor in psychology from the University of Central Florida.
When Will 645 Be Available?
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.