The 4 week basic strength training program follows the tenets of block periodization. Sets, repetitions, and intensities are prescribed. You select the exercises you wish to focus on and go. It's that simple. The diet plan you will receive includes details on meal planning, food selection, nutrient timing, and weight loss, along with a daily meal outline. This diet and meal plan is tailored to athletes but the information is applicable to everyone no matter what your goals are. You will not find this much information anywhere else on Fiverr for the price, guaranteed.