Program 1: Beginner (low intensity)

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Intensity	Medium		Hard		Medium	Light	Light
Activity	Stretch Run Stretch	Rest	Stretch Circuits Stretch	Rest	Stretch Run Stretch	Climb	Climb

Program 2: Standard (medium intensity)

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Intensity	Hard		Medium		Medium	Hard	Light
Activity	Stretch Run Stretch	Stretch	Stretch Circuits or Weights Stretch	Stretch	Stretch Circuits Stretch	Climb	Climb

Program 3: Advance (high intensity)

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Intensity		Hard		Hard		Hard	Medium
Activity	Stretch	Stretch Wall-skills Circuits Stretch	Stretch	Stretch Wall-aerobic Weights Stretch	Stretch	Climb	Climb