Most sessions take approximately 45–70 minutes, depending on your training experience, rest periods and the number of optional exercises you complete. The program includes four primary lower-body sessions each week, with flexibility to adjust the schedule around your availability.

A gym membership is recommended because the program uses equipment commonly found in a commercial gym, including barbells, dumbbells, resistance machines and cable stations. Alternative exercises are provided where possible when a specific machine is unavailable.

Yes. The program is suitable for beginners through to experienced lifters. Each exercise includes clear guidance, technique cues and scalable options so you can select an appropriate starting level and progress gradually as your strength and confidence improve.