As the weeks progress in PWR at Home, the number of weekly resistance sessions will also increase. 

Each 4-week cycle within the full 12-week program is summarised below, so the overall structure of the program will look like this:

Beginner Weeks 1-4

• Resistance: 3 sessions a week / 4 provided
• Cardio: 3 LISS (Low-Intensity Cardio) sessions a week
• Recovery: 1 Rehabilitation and 1 Rest Day a week

Weeks 1-4

• Resistance: 3 sessions a week / 5 provided
• Cardio: 3 LISS (Low-Intensity Cardio) sessions a week
• Recovery: 1 Rehabilitation and 1 Rest Day a week

Weeks 5-8

• Resistance: 4 sessions a week / 6 provided (Burnout Option available)
• Cardio: 3 LISS (Low-Intensity Cardio) sessions a week
• Recovery: 1 Rehabilitation and 1 Rest Day a week

Weeks 9-12

• Resistance: 4 sessions a week / 7 provided
• Cardio: 1 LISS (Low-Intensity Cardio) / 1 HIIT (High-Intensity Cardio) session a week
• Recovery: 1 Rehabilitation and 1 Rest Day a week
  

Weeks 12-42

• Resistance: 4 sessions a week / 7 provided
• Cardio: 1 LISS (Low-Intensity Cardio) / 1 HIIT (High-Intensity Cardio) session a week
• Recovery: 1 Rehabilitation and 1 Rest Day a week