This pack includes 13 Programs which can be used at home, at the gym or outdoors. It is a great pack for those wanting to achieve fast results with toning the entire body at a very affordable price. The programs are tailored for those who are just starting out up to elite athletes. You can start with the basic gym program and then move your way up to the advanced program as you progress with your fitness levels, strength & stamina. It is recommended you change your program every 2-3 weeks to shock your muscle memory in order to get the best results. This program pack should be completed within 8-12 weeks & is recommended you use this in conjunction with your healthy meal plan in order to achieve the best results.