As featured in our 'How does BAM work?' article, in Sjana's BAM program you will be provided with weekly goals to work towards each week. 

With BAM, you will see a change in the program every 4 weeks. You will see below the recommendations for the program: 

BAM 1.0

Weeks 1-4 

• 2 Resistance sessions (3rd optional) 
• 3 Cardio sessions (LISS)
• 3 Recovery sessions (1 x Rest, 2 x Rehabilitation) 

Weeks 5-8 

• 3 Resistance sessions 
• 3 Cardio sessions (LISS)
• 2 Recovery sessions (1 x Rest, 1 x Rehabilitation) 

Weeks 9-12 

• 3 Resistance sessions (4th optional) 
• 4 Cardio sessions (3 x LISS, 1 x HIIT) 
• 2 Recovery sessions (1 x Rest, 1 x Rehabilitation) 

BAM 2.0

Weeks 13-21 

• 4 Resistance sessions 
• 3 Cardio sessions (3 x LISS, 1 x HIIT) 
• 2 Recovery sessions (1 x Rest, 1 x Rehabilitation) 

Weeks 21-24 

• 5 Resistance sessions 
• 3 Cardio sessions (3 x LISS, 1 x HIIT) 
• 2 Recovery sessions (1 x Rest, 1 x Rehabilitation)