What you need to know about Centr 6: Phase II

Centr 6: Phase II is the long-awaited follow up to our first-ever program, Centr 6. Luke Zocchi, Ashley Joi, and Da Rulk are back with all-new moves in the format proven to get big results: 6 exercises, 6 rounds, 6 days a week for 6 weeks.

Your trainers will show you how to harness the power of consistency and repetition to build strength, increase cardio capacity and reach a whole new level of fitness. If you have completed the original Centr 6 program, Phase II delivers the fresh moves you’ve been waiting for. However, you don’t need to have completed the original to enjoy and benefit from Centr 6: Phase II.

You're in for a ride, and some epic results. Let's set the scene by answering your FAQs.

How do I take part?
You’ll find Centr 6 Phase II in the Programs section.

How does it work?
Like its predecessor Centr 6, Centr 6 Phase II strips training back to basics, making it easy to get into a routine of exercise that is enjoyable and sustainable. The structure is simple: 6 exercises, 6 rounds, 6 days a week for 6 weeks.

You’ll be doing a combination of cardio and strength work, with bodyweight and weighted exercise – all you need is a set of dumbbells. Repetition between rounds and weeks enables you to master the moves, build strength and increase stamina and makes it easy to track your progress from day 1 to day 36.

How is it different from the first Centr 6?
Expect a brand new set of moves and an enhanced journey through your workouts. Audio cues will keep you moving even more smoothly through rounds.

Should I go back and do Centr 6 first if I haven’t already?
You do not need to complete Centr 6 prior to starting Centr 6: Phase II. However, if you enjoy one of the programs, now you can have double the fun by backing it up with the other!

How do I choose the right intensity level?
Centr 6 Phase II offers you three trainers demonstrating the moves at three different intensity levels all on screen at the same time – Beginner, Intermediate, and Advanced.

If you’re not sure which level to tackle, start by following the trainer demonstrating the moves at the same intensity level you do your daily workouts.

The great thing about this style of training is that you can change levels mid-workout – challenging yourself to try an Advanced move here and there, dropping back a level if you require modifications, or testing whether you’re ready to graduate to the next level.

How long do the workouts go for?
The workouts are short but impactful – we’re talking 20-25mins, so you can get them done and get on with your day!

Do I have to do all 6 workouts?
The program is designed to be done 6 days a week for maximum results. If that’s not your style, or you want to mix it up by doing other workouts throughout the week, that’s okay – however, you may not maximize your benefits as you would by completing the full program.

Can I take an extra rest day if needed?
Absolutely. We encourage you to listen to your body, especially if you are new to our workouts. We don’t want you to push yourself so hard that you burn out or get injured.

Why is each week the same?
There is a reason behind these repeats! Centr 6 and Centr 6: Phase II are streamlined, short-term workout programs designed to help you build strength and stamina through consistency and repetition, and make tracking your progress easy. You can push yourself further by increasing your weights, following the trainer demonstrating Advanced moves, or stacking workouts.

What will Centr: Phase II help me achieve?
It will help you harness the power of repetition to build strength, increase cardio capacity and reach a new level of full-body fitness.

Is there a special meal plan?
You can continue to follow the meal plan in Your Plan in the Home section of the app, which has been personalized for your goal and sex.

What equipment do I need?
Centr 6: Phase II requires only a set of dumbbells. If you’re short on equipment, check out our guide to home alternatives.

Can I complete Centr 6: Phase II along with my regular workouts?
The program is designed so that you can complete it alone and still get results. However, if you want to give yourself an extra challenge, you are welcome to also do the workouts within Your Plan, workouts from the Explore section, or continue with your other training. However, be sure to listen to your body and don’t overtrain! Muscles need to rest in order to recover and grow.

I have injuries – can I still do Centr 6: Phase II?
If you have a pre-existing injury, we strongly recommend you seek advice from a medical professional prior to commencing any new workout regimen. Once you have been given the green light, be sure to make any necessary modifications required to cater to your injury. Drop us an email at hello@centr.com if you need further assistance.

Will there be low-impact modifications?
Centr 6: Phase II will show variations and modifications to suit Beginner, Intermediate and Advanced for all exercises within each workout, so you can follow along with whichever best suits your needs. If you need further modifications you can email us at hello@centr.com any time for assistance.

What if I miss a workout?
If you miss a workout, don’t worry! You can either go back and complete the workout or simply pick up with the next day’s workout.

I’m partway through another program, should I stop and do this one?
Centr 6: Phase II will remain in the Programs section as a standalone 6-week program, so you can start it at any time! If you’re enjoying your current program and making progress, keep going then you can pick up this one when you’re finished. The choice is yours.