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STS is a three–day–per–week strength training 90 day program. Each week you will do two upper body DVDs and one lower body DVD. We suggest you allow at least one day off between STS workouts to allow your body adequate time to recover (e.g., workout on M–W–F or T–Th–S). You may, and should, do your favorite cardio workouts on off days. If necessary you may do any upper body and lower body workout on consecutive days, or even double up your cardio and STS workouts on the same day. Please visit our online Workout Manager program for suggested rotations on how you can easily mix your cardio workouts with your STS program. STS is divided into three mesocycles. Each mesocycle consists of four weeks of workouts. After completing each mesocycle you get to take one week off from the STS program to enjoy an active recovery week. This will help your body to recover and to prepare for the next and more intense mesocycle that follows.