This program can be used for any fitness level with modifications. If you are new to fitness, start with 1-3 rounds until your body adapts and allows you to perform more rounds. Intermediate to advanced, perform 4-5 rounds. Warm up for 5-10 minutes before performing the routine. Stretching for 5-10 minutes after your workout can help with recovery. Total workout time can be between 40-90 minutes depending on how many rounds are performed, your warm-up, and post-workout stretch.

Layout: Full-body resistance training four times per week. This program is designed to build muscle or lean out, depending on if you are in a calorie deficit or surplus. A calorie deficit is needed to lean out (lose body fat), while a surplus is needed to build muscle.