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This programme is designed to help you lose fat and build lean muscle over a 4-week period.
I recommend you perform the following weekly workouts for optimal results:

Monday: Abs
Tuesday: Arms
Wednesday: Legs & Bum
Thursday: Bonus workout
Friday: Abs
Saturday: Arms
Sunday: Legs & Bum

Should you wish to take a rest day, do not perform the bonus workout.
The bonus workout can also be performed alongside any other workout on any day of the week.

Ensure you start with the workouts designed for week 1.
Do not skip any stage of this programme.
Do not progress to subsequent weeks until you can competently perform all of the exercises from the previous week.

Got a question? Check out my Frequently Asked Questions

Make sure you're eating right to shred fat fast! Supplement your workouts with my Six Minute Meals