This is to help with recovery and start the new stage fresh and ready. 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. 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. Follow his cues, perfect your form, and bring the intensity for dramatic, noticeable results in 13 weeks (78 total, unique workouts).Įach week of 6 workouts 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. You’ll also do cardio that will boost your endurance and get you sweating, and mobility work that will improve range of motion and your body’s ability to recover.
#Mbf weight tracker sheet pro#
Inspired by the workouts Amoila Cesar created for pro athletes, 645 is built around powerful dumbbells-focused resistance training with an emphasis on fundamental moves done right. The 645 program is 6 days a week, 45 minutes a day designed for total peak performance.
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