You can view the training plans on the website once you sign up. It's pretty basic and more suited to beginners. It's pretty much training 3 body parts at a time (legs, back, shoulders), (chest, biceps, triceps) twice a week, then cardio every other day or in the morning. Last year I did my own thing as I'm sure most experienced people in the gym know what they're doing. My training before and during the challenge stayed pretty much the same, I just added in cardio sessions. The biggest factor was definitely your diet and eating clean.