Beachbody's 645 Workout Schedule, Review & Results

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Beachbody 645 workouts combine strength training and cardio, but do they really transform your body? Get our honest review & see the results below!

Below, we’ll also outline what to expect from the fitness program’s workouts, nutrition plan, and supplements!

There is also a sample workout at the bottom of the post or get it with a BODi membership now!

Spoiler Alert: The full-body strength workouts include heavier weights and the cardio classes burn a ton of calories, so you will see weight loss and increased lean muscle in just 13 weeks!

Table of Contents

What is Beachbody 645?

Beachbody Super Trainer Amoila Cesar’s 645 workout program represents the 6 days a week you’ll be doing 45 minutes of exercise.

Amoila is a well-known personal trainer among pro athletes, and he applies the same attention to detail to this workout program. 645 is the first Beachbody workout of its kind and includes total body resistance training, cardio, and restorative mobility exercises.

The 13-week program has a personal training vibe to it to help you get the best results the first time through.

What We Love

While this workout will keep you pushing to your limits, Amoila teaches proper form, focuses on not overtraining (which leads to injury), and includes a warm up and cool down with each workout.

The mix of challenge and intentional focus leaves you feeling accomplished and ready to take on the world!

Coming Soon: 645 with Amoila Cesar from TeamBeachbody on Vimeo.

How long is 645?

Beachbody’s 645 workout program is 6 days a week, 45 minutes a day, for 13 weeks.

It includes 4 stages to help you get maximum results in less time.

645 Workouts

The 645 exercise program includes 78 unique total workouts! There are 4 stages over the 13 weeks, and each stage increases intensity until Week 13. This is your Performance Week when you go all out during each workout to finish your best!

We love that each week includes different workouts because it allows Amoila to mix in different moves and challenges.

Weekly 645 Schedule:

Monday – Strength
Tuesday – Strength
Wednesday – Mobility & Stability
Thursday – Strength
Friday – Strength
Saturday – Cardio 45
Sunday – Rest

Monday, Tuesday, Thursday, and Friday are strength training days. On these days, Amoila mixes in power and hypertrophy training and varies the rep patterns.

Wednesday is an active recovery day. The restorative mobility workouts focus on activation, stretching, and movement.

Saturday is called Cardio 45 which focuses on agility and calorie burn. This one sounds intense, but luckily Sunday is a rest day!

Each 645 workout also has a modifier — making it a great program for multiple fitness levels!

GRAB THE FULL 645 CALENDAR HERE

What equipment do you need for for 645?

You’ll need light, medium, and heavy dumbbells, and power loops for 645 workouts. You may also want a mat, pull-up bar, and a foam roller, but they aren’t necessary.

The resistance bands are cloth covered for this program. No more rubber! Thank goodness, right?! These power loops are wider and stay in place so much better!

645 Before and After Photos

People had noticeable results with 645!

645 Nutrition

You can use either Beachbody meal plan — Ultimate Portion Fix (Fixate) with the portion control containers or 2B Mindset.

Both nutrition programs are focused on whole foods to help you get better results in less time.

We really like both programs; however, if you’re looking for a macro approach (counting carbs, fats, and protein) for your eating plan, we recommend the Ultimate Portion Fix.

You may also like just counting macros versus either of these plans.

2B Mindset vs Portion Control Containers: Which Should You Use?

Recommended Supplements

The Beachbody Performance line is the best way to maximize your results and work towards your fitness goals!

Energize helps kickstart your workout with more energy and focus, and Recover helps your body recover faster afterward.*

Beachbody’s meal replacement shake, Shakeology, is also great if you’re not big into meal prepping or vegetables! We love the chocolate! Shakeology is a nutrient dense shake with superfoods that helps support healthy digestion and weight loss.*

Get Started with BODi or BODI + Supplements

When does 645 come out?

Beachbody 645 is available to all Beachbody on Demand / BODi members now! You can stream all of the workouts and download the program materials with your membership at no additional cost!

Amoila’s other Beachbody workouts, 4 Weeks of the Prep and 6 Weeks of the Work, are on BODi now.