Following a programme

Once you’ve assessed your fitness and determined your programme level, you can get started on your weekly workouts. All programme levels follow the same structure. Before you begin, familiarize yourself with the programme structure and with the language used in the programmes. Begin with Weeks 1–4 of your assessed level.

programme structure

Each programme is 12 weeks long and is broken up into three 4-week phases. Each phase consists of a 7-day workout plan that you’ll repeat for a total of 4 weeks. Then you’ll move on to the next phase.

Weeks 1–4

Develop baseline fitness and skills for the rest of the programme

Weeks 5–8

Exercises increase in number and intensity

Weeks 9–12

More metabolic conditioning to ensure results and prepare you for harder training

The programmes

Programmes are divided into three 4-week phases. Each phase opens with a weekly schedule that outlines your workouts for the week. The following pages contain detailed workout instructions.

The exercises

Step-by-step instructions tell you exactly how to execute the exercises in a programme. Use the page references in the workouts to locate each exercise.