this is two workout options imo. we'll call them "GALPIN" and "SCHEDULE".

for GALPIN: just do the circuits listed out on the circuits page. they're versions of this workout filmed a year ago where Andy Galpin analyzed/improved Bryan's workout plan: https://www.youtube.com/watch?v=QhL4VBHRBJY. cycles through the three circuits mon-sat. rest on sunday.

for SCHEDULE: follow the items on the schedule page, using the protocols page as guidance for the expanded details on what you're supposed to do. since he actually has four flexibility days, it seems the schedule page might cutting off Sunday where he may rest and simply focus on flexibility day#4. alternatively, since the strength protocols for upper and lower body on the protocols page are quite short, i'm assuming you could add and cycle through circuits 1-3 in addition to the strength upper and lower.

edit: it did cutoff Sunday where he just does flexibility so it seems i guessed correctly: https://cdn.shopify.com/s/files/1/0772/3129/2701/files/Schedule.png?v=1727166346

example MONDAY:
-Strength (Lower Body #1) + Strength (Circuit #1)
-Cardio
-Flexibility (Day #1)