The program is split into three phases, each lasting roughly one month. The standard rotation follows a 6-day-on, 1-day-off pattern, typically involving two strength workouts and one cardio session performed twice per week.
A 72-page fat-burning meal plan is often included to complement the exercise regimen.
| Day | Activity | |-----|-----------| | Monday | Workout 1 (30‑min resistance) | | Tuesday | Cardio 1 (30‑min) | | Wednesday | Workout 2 (30‑min resistance) | | Thursday | Cardio 2 (30‑min) | | Friday | Workout 1 or 2 (alternate weekly) | | Saturday | Cardio 3 (optional active recovery) | | Sunday | Rest / stretching |
To follow the program effectively, users typically utilize the following resources: