In our FAQs, we briefly explain that 3B-11 is the program number for the introductory workout program for PFT21. The first number indicates the number of days you plan on working out. The options are 3, 4 or 5 days per week. The letter indicates the Exercise Level you choose. The options are: “B” for the Beginner, “I” for the Intermediate and “A” for the Advanced. The first number after the dash indicates the Abs Level you choose. The options are: Level 1, Level 2 or Level 3. The last number indicates the Cardio Level you choose. The options are: Level 1, Level 2 or Level 3. So, 3B-11 means working out 3 days per week with the Beginner Level, Level 1 Abs and Level 1 Cardio.

But what does all that mean? When choosing the “Days”, we recommend being realistic in how many days per week you will go to the gym. This is because the way the exercises are grouped together depends on how many days per week you will workout. For the 3 Day workout, you will see each of the six body parts once per week (2 per day). Abs and Cardio will be every day. For the 4 Day workout, you will see Chest and Legs twice and the other body parts once per week (2 per day). Abs and Cardio will be every day. For the 5 Day workout, you will see each of the six body parts twice per week (2 per day from Tuesday thru Thursday and 3 per day on Monday and Friday). Abs will be 3 times (Tuesday thru Thursday) and Cardio will still be every day.

For the Beginner Level, you will have 3 exercises per body part. There will be 6-10 Reps per Set and 2-3 Sets per exercise. For the Intermediate Level, you will have 4 exercises per body part. There will be 6-10 Reps per Set and 3-4 Sets per exercise. For the Advanced Level, you will have 5 exercises per body part. There will be 6-12 Reps per Set and 3-5 Sets per exercise. It must be noted that when you do Legs, you will have one extra exercise regardless of the Level you are doing. Also, you will notice that for Calf exercises, the Reps will be doubled.

Abs and Cardio are separate options. We did this on purpose so you can customize your workout to your level of fitness. You may be just beginning to work out with weights, but you are a jogger, so you might want a Beginner Exercise Level, but want a Level 2 or Level 3 Cardio Level. Or vise-versa, you may have been lifting weights already and want to start with an Intermediate Exercise Level, but you haven’t really been doing any cardio, so you start with Level 1 Cardio.

For Abs, Level 1 has 3 exercises per day, 2-3 Sets per exercise and 10-20 Reps per Set. Level 2 has 4 exercises per day, 3-4 Sets per exercise and 15-25 Reps per Set. Level 3 has 5 exercises per day, 3-5 Sets per exercise and 20-35 Reps per Set.

For Cardio, you will get 1 exercise per day. You will either do your Cardio workout on the Treadmill, Step Machine or Cycle. Level 1 goes for 10-15 minutes per day, Level 2 goes for 15-25 minutes per day and Level 3 goes for 25-40 minutes per day.

So, that is the breakdown of the workout programs named. If you are just starting to work out and get in shape, we recommend starting with 3B-11. Even if you have been working out, you may want to start with this program to get a feel for how PFT21 works in general. It is different from other workout programs. You will get a mix of a lot of different exercises per body part. You may not be able to lift as much as you are used to depending on when an exercise comes up. That’s OK. The idea is not to lift the most weight. The idea is to complete the listed Sets and Reps with proper form, while working your muscles.