There are two 4-week phases in the program, with escalating intensity and volume as the weeks progress. The program is the perfect compliment to our strength training bands and was designed around their use. If you have our bands and need some exercise ideas, this program has everything you will need. The program was designed to be accomplished with as little equipment as possible, and you can complete the entire thing with just your own bodyweight and a set of our resistance bands. You will receive the program in a 24 page, high resolution, full color pdf document, delivered immediately to your email. The program contains the entire schedule laid out every day for you, with explanations of every single exercise, and tips on ways to increase intensity.