I'll dig up the links a bit later and post them here.
The training plans are pretty basic and are anywhere between a 2-4 day bb split depending on the goal you pick (shred, build muscle, strength, etc).
The nutritional plans are what most gym noobies would be given by PTs. The food is quite basic and it's up to you to follow it as strict as you can.
Of course you can do your own thing. Ultimately the challenge is about making the biggest transformation and there are many ways to get there. People either pick a cutting or a bulking plan. However I'm yet to see a winner who followed the bulking plans.