As BUILD is designed to help improve performance, technique and strength, your weeks will continue to change and increase in intensity as you move through the program.

We recommend starting with the 12-Week Beginner program to ensure you are prepared to begin the full program in the later weeks.

BUILD 1.0

Beginner Weeks 1-3

• 3 Resistance sessions per week
• 2 Low-Intensity Cardio (LISS) sessions
• 1 optional High-Intensity Cardio (HIIT) session
• 1 Active Recovery and 1 Rest day

Beginner Weeks 4-9

• 3 Resistance sessions per week (4 provided)
• 2 Low-Intensity Cardio (LISS) sessions
• 1 optional High-Intensity Cardio (HIIT) session
• 1 Active Recovery and 1 Rest day

Beginner Weeks 10-12

• 4 Resistance sessions per week
• 2 Low-Intensity Cardio (LISS) sessions
• 1 optional High-Intensity Cardio (HIIT) session
• 1 Active Recovery and 1 Rest day

Weeks 1-12

• 4 Resistance sessions per week (5 provided)
• 2 Low-Intensity Cardio (LISS) sessions
• 1 optional High-Intensity Cardio (HIIT) session
• 1 Active Recovery and 1 Rest day

BUILD 2.0

Weeks 13-24

• 4 Resistance sessions per week (6 provided)
• 1 Low-Intensity Cardio (LISS) sessions
• 1 optional High-Intensity Cardio (HIIT) session
• 1 Active Recovery and 1 Rest day

BUILD 3.0

Weeks 25-30

• 5 Resistance sessions per week (6 provided)
• 1 Low-Intensity Cardio (LISS) sessions
• 1 optional High-Intensity Cardio (HIIT) session
• 1 Active Recovery and 1 Rest day

Resistance

In BUILD 1.0, the workout goal is set to four workouts per week, with five provided. This goal is carried over into 2.0 and 3.0. An additional workout has also been included, providing a total of six available workouts.

While you are able to complete any combination of these to meet your Resistance goal, we recommend focussing on the mandatory workouts, before completing the optional ones.

Cardio

In 2.0, the Cardio goal will be reduced from two to one workout per week, to free up more time during the week for additional Resistance sessions. We recommend completing 1 x Low-Intensity Cardio (LISS) session and High-Intensity Cardio (HIIT) will remain optional. You can complete any of these workouts to meet your goal!

Recovery

The Recovery goal in 2.0 will remain the same, with 1 x Rehabilitation (Active Recovery) and 1 x Rest day, recommended per week.