On the BFFM program, you can have a lot of flexibility in your weekly training schedule; you can train on the days you want to train and rest on the days you want to rest. For example, some people prefer to have weekends off, while others like to have Mondays and/or Tuesdays off to avoid crowds at the gym. Either way is fine.
Suppose you choose one of the programs that require you to train four days per week;. I'll give you some guidelines about how to structure your weekly schedule, but within those parameters, you can choose which four days of the week you train. (Generally, its best to break up your weight training so you don't lift more than two days in a row without a rest day).
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