Grayson's workout combines cardio and strength fintess for the people who want a little of everything. The targent gender for this plan is men and you're going to need some experience in the gym. The workouts are on Monday, Wednesday, Friday, and Saturday. There are a variety of movements of and lifts throughout the week so you won't become bored. By staying with the workout and pushing yourself, you are promoting yourself to a healthy heart and body. And don't forget to eat right. The weight can be adjusted if neccessary.