This is one of the most solid training programs out there that you could start applying to your fitness routine. I have spent years refining this over and over again to get it as close to perfection as possible. It provides 5 days a week with the idea to take 2 nonconsecutive days off. On top of that, it also gives you just the right amount of warm ups and cooldowns. It doesn't over do it with the abdominals and if you give it your all, these workouts will put you to the test. Fight through the pain and stay consistent to maximize your results with this program.