Hello and thank you for stopping by. This is the intermediate fitness level program by TeamKattouf. If you have been consistently working out (strength & cardio) for the past 6 months, this is the ideal program for you. This fitness program has a very nice mix of strength training and cardiovascular training. The cardiovascular training is based on heart rate training. In this program, I will show you, using the Kattouf Heart Rate Calculator, how to properly calculate your heart rate zones. This fitness program begins with 4 workout days per week with one optional day. And then, as the weeks progress, this fitness program is built on a 5-day per week workout regimen. With this balance of strength training, cross training and cardiovascular training, the goal is to assist your body in building lean muscle, burning body fat and improving your overall fitness level. Enjoy the training and let's get ready to work! This fitness program was designed by Best Selling Author and Nutrition & Fitness Expert Dr. Rick Kattouf who has been named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.