There are 140 lessons in this course. In phase 1 there are over 60 exercises and a 4 week guide for you to follow or make your own. Many of the exercises in my opinion are advanced and I will use them from here on onwards. Well worth its money. Phase 2 power development routine. 3 explosive endurance. Core workouts. There are 7 core workouts he puts together for you. Great stuff. Heavy bag workouts. Sprints and roadwork. All great stuff. Now it’s what you make of it