The guide is a 4 week plan consisting of workouts for 3 sessions a week. I would advise that you allow an hour and fifteen minutes per session - if you wish to incorporate some cardio I would recommend doing some at the end of your workout. I’d recommend taking at least one rest day in between each session (this is a great time to incorporate training other muscle groups).

There are written descriptions and video support showing you how to perform the exercises as effectively as possible as well as hints and tips on training and food/supplements to get the most out of this plan - this does not however include a meal plan.

The guide can be used at home and at the gym (it comes as one complete guide so if you like you can mix home and gym sessions) and there is guidance on how to perform the home adaptations. Although it’s only 4 weeks long there is enough content to last you several months.

If you’re using the guide at home you will need:

• 2 dumbbells/kettlebells (optional)
• Resistance bands
• Chair/bench/stool
• Pull Up Bar
• Yoga mat