The monthly workouts are just that, kick-ass, awesome workouts. No matter what you have been doing, you can jump right in to any day of the week, and have a great workout! My Jessie's Girls Training Programs are complete 12 week programs, with sets and reps, progression, recommendation on when to increase your weights and by how much. The training programs also include all of the information you need to calculate the macros needed for your body, for your activity level, and for your training intensity. The programs also tell you how to manipulate your macros based on your progress and your goals.