The program comes in a PDF format. It is both a 3-day or 4-day upper body workout program. The training program takes between 1 to 18 weeks, which may vary. The beginner program goes for the first six weeks. At the intermediate level, participants of the program will begin using it at between the 7th and 12th weeks. At the advanced level of the training program, it starts between the 13th and 18th weeks.
The program is detailed. It explains how many reps and sets are required. The program contains details on what orders to and in which sequence. The program is also cognizant of the different body types. Participants can choose from among Mesomorph, Endomorph, or Ectomorph body types.