Following the initial 10/12 week program cycle, it is recommended to continue repeating the workout regimen for sustained results. The reasoning behind the 10/12 week cycle duration is attributed to the following reasons:

• 10/12 week time frame for SMART goal setting, motivation, and accountability

• Gradual progression in workouts over time for challenging the body and encouraging adaptation

• Long enough to see noticeable results in fitness and body composition

• Variety of exercises to prevent boredom and keep workouts interesting and challenging

• Part of a larger periodization plan with specific training goals for each phase

The exercise plans encompass the following components:

• Comprehensive exercise breakdowns

• Variations for exercises

• Illustrative pictorial demonstrations

• Detailed explanations of each exercise

• Inclusion of warm-up and working sets

• Expert insights from my extensive experience in the fitness industry, accumulated over a period of nearly a decade

The nutrition plans encompass the following components:

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• Portion control and macro management

• Detailed nutrition facts, including calories and macros

• Varied recipe selection

• Healthier food swaps

• Meal prep guidance

• Step-by-step picture demonstrations