One Time Purchase. Upon purchase you will receive an email asking for some information about your goals, time available for exercise, food preferences, etc. Once you have returned the relevant information, your programme will be crafted and sent to you within 72 hours. Your completed training programme will contain workout routines with exercises and rest times, individualised calorie and macronutrient calculations, adherence tips and 5 sample meals and recipes. Your programme will also cover exercise progressions, regressions and rotations so that you can employ (and enjoy) these principles for life