The 4th week of each stage reduces volume to help with recovery and preparation for the next stage. 🛠️ Equipment Needed Dumbbells: Light, Medium, and Heavy sets.
Someone who has done LIIFT4 , MBF , or The Prep and wants to take it up a notch without burning out. Beachbody - 645
Amoila Cesar (creator of 6 Weeks of THE WORK and 4 Weeks of THE PREP ). Focus: Functional strength training, mobility, and cardio. Length: 13 Weeks (broken into 4 stages/phases). Schedule: 6 days a week, 45 minutes per day. The 4th week of each stage reduces volume
"13 weeks. 45 minutes. 6 days a week. That’s all it takes to build a body that’s not just strong, but functional, mobile, and ready for anything. No, it's not another 'trash your body' workout. It's smart, high-energy training!". Amoila Cesar (creator of 6 Weeks of THE
Includes specific Mobility & Stability workouts to enhance recovery.
Stages 1-3 are 4 weeks each, followed by a Performance Week (Week 13).