This program should be done after completing Hourglass 1 and 30 day core. This is an intermediate to advanced program that builds upon the foundation from those programs. It has 2 lower body workouts and 2 upper body workouts per week. It also has a core workout each week that can be done 1-4x per week. If you want to do 5 workouts per week (not including core work), repeat one of the lower body day workouts. Pick a weight that is challenging in your workouts and put full effort into every single rep and every single set of these workouts. The workouts in this program are 30-60 minutes. Definitely take your time. Rest when needed and listen to your body.