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