To create a well-balanced fitness workout program, we considered several key factors:
- Frequency
- Duration
- Intensity
Frequency
How often will you workout in a week? If you are working out three times a week, this is your frequency.
Duration
How long do you workout? If you workout for forty minutes, this is your duration.
Intensity
In the exercise industry, intensity is defined many ways. It can mean the amount of weight or resistance you use. It can also refer to how hard you push yourself. For our purposes, we will use the latter as our definition: intensity is how much effort you put into something, either by lifting more weight, going faster, going longer or resting less. It is what makes you sweat!
It is important to consider how long each workout session takes and how many workout sessions per week you will do.
Your Daily, Weekly and Monthly Training Schedule
Your monthly training schedule will look something like the table below. Keep in mind that our programs are constantly evolving as new research in exercise science is discovered and validated.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| Day 1 | Strength—Upper Body | Off | Metabolic Training | Off |
| Day 2 | Strength—Lower Body | Strength—Total Body | Strength—Push | Metabolic Training |
| Day 3 | Metabolic Training | Off | Strength—Pull | Strength—Total Body |
| Day 4 | Off | Strength—Total Body | Off | Off |
| Day 5 | Strength—Upper Body | Off | HIIT | Strength—Total Body |
| Day 6 | Strength—Lower Body | Strength—Total Body | Strength—Push | HIIT |
| Day 7 | HIIT | Off | Strength—Pull | Off |
