You can choose between 2, 3 or 4 training days per week. I give you this choice because everyone has a different amount of time in their lives for sports. Sport should enrich your life, but not determine it. You decide how often you train, I’ll tell you how you train. I can tell you from my experience as a personal trainer that you can improve your body from 2 / week training. The more training the faster, of course. But with each variant you become more aesthetic and stronger!
The training cycle is designed for 12 weeks, divided into 3 phases. Each phase has a new training plan. After 12 weeks you start all over again, but at a higher level. Rome was not built within one day either. Even so, you should see rapid progress. I took the best exercises and incorporated them. We do all. Structured in a sensefull way, of course.
The nutrition section provides everything you need to know about this topic.