Each week has 3 days of exercises. it is your choice what days you do the exercises. I usually go with monday, Wednesday and friday, but it all depends on your schedule. For exercises demonstrated on a bench use a couch or chair. you will need 2 water jugs for the following days:
Week 1 day 2
Week 2 day 2 & 3
Week 3 day 1
week 4 day 2
Week 5 day 2 & 3
Week 6 day 1
the water jugs can be 1 gallon or 2 gallons depending on your strength level