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Is there a location with routines or do I just stick with 1 program for 12 weeks?
We recommend rotating through most of the programs for a more complete workout. If you want to choose just one program then I would suggest P08 which targets five different layers of muscle in a single session. Using P08 in the morning and then P01 in the evening is the most complete. P08 is for strength training and P01 targets slow twitch muscles fibers responsible for holding a muscle contracted longer.