​1- Calories

(Lose, Maintain, or Gain)

​

2- Diet

(Lose, Maintain, Gain)

(Morning or Evening Workouts)

​

3-Weight Training

(Gym or Home Gym)

​

4- After Weight Training

Speed/Jump/Plyometric for Athletes

(Gym or Home Gym)

or

4-After Weight Trainiing

Cardio for Aesthetics/Longevity

(Gym or Home Gym)​​​