It’s actually 13 weeks - 6 days/week, but the first two weeks they include a 7th recovery (using the foam roller/stretching) that you’re supposed to do whenever you feel like it. I’ve done this program a few times and like the structure. It’s broken into 3 phases of 4 weeks plus a peak week. Each phase has the same general focus of workouts each week, but a different set of exercises. Each week in each phase has a different grouping. Week 1 is 2x15 going through all the exercises before repeating. Week 2 is similar except it’s 3x10. Week 3, you still do 3x10 but you only do 3-4 exercises before repeating the next 2 sets, then you move on. Week 4 is similar, but 2x15.
The program also emphasizes areas I need to work on (glutes!!! and legs). I don’t care for the two cardio days though, so I sub out my own for the cardio core and I may for cardio flow too. The latter doesn’t feel like a workout at all, but it does challenge my balance and coordination some.
Today was AAA (Arms, Abs, A** (glutes)). the AAA are the ones where you work slowly (3 count) on the negatives. I bumped up weights and bands on almost everything from last week. I can never figure out which rep scheme I like the best. 10 reps are much easier mentally, but I like the 2 rounds vs 3! Going through all of the exercises at once is easier on the body, but it’s nice to just get through a grouping and then forget about it!