Program frequency and how long should I do a program

Great questions, and ones a lot of people have when they get started. For most programs, once a day is plenty, especially in the beginning. Twice a day is fine if the routine is short and you feel good doing it, but more is not always better. Consistency over weeks beats cramming sessions together. As a general guideline, stick with a program for at least 3 to 4 weeks before moving on, so your body has time to actually adapt and build new habits. You can layer in a second program alongside your main one if it targets something different, like pairing a morning routine with an evening wind-down, but try not to pile on too many at once or it gets hard to stay consistent.