Workouts are built in a full body split. You will workout out 3 days per week and each workout should take approximately 45 minutes. Each day you will start out with your compound movements for the day progressing through to the isolation movements.

My short answer, NO! But you may do what cardio you want to. Just remember during fat loss we want our body to operate like a big diesel engine chugging down energy at an astonishing rate. Cardio not only is a catabolic process which means that it is going to break down not only fat, but that oh so precious lean muscle we are after. But it also turns our inefficient diesel burning system into a hybrid system that burns fuel at a very efficient rate, causing fat loss to become more difficult.

Absolutely! In-fact the longer you stick to the same old movements over and over the better and more efficient the body will become at performing those movements. You could run this program as long as it suits your goals. 

Videos For all the movements in this program can be found on youtube. I did not include videos as my personal video collection is reserved for my paying clients.