Before enrolling in the program, I'd like you to know what you're getting into. Please read through all of the following and make sure this works for you.

Training Frequencies

​You must be able to train 4 or 5 days per week. The available splits are:

• Upper/Lower/Upper/Lower
• Upper/Lower/Push/Pull/Legs
• Upper/Lower/Upper/Lower/Upper
• Lower/Upper/Lower/Upper/Lower
• Full Body/Full Body/Upper/Lower
• Full Body/Full Body/Push/Pull/Legs
• Full Body/Full Body/Upper/Lower/Upper
• Full Body/Full Body/Lower/Upper/Lower

Necessary Equipment

You will need access to the following equipment to use the program as written. You can make exercise substitutions, but I cannot help you to decide what to swap out.

• Barbell
• Power rack
• Dumbbells
• Smith machine
• Dip & chin station
• Hack or pendulum squat (belt squat is also okay)
• Chest-supported row
• Seated hamstring curl (lying is also okay)

The following is recommended but not required:

• Sled
• Glute-ham raise

Recommended Experience Level

This method will work best if you have a solid strength base. I suggest these numbers:

• Bench press: 1.5x bodyweight
• Squat: 2x bodyweight
• Deadlift: 2-2.5x bodyweight

If you aren't there yet, this program will still work for you, but I suggest sticking with the linear, 1x frequency strength template using the 2-day balanced approach hypertrophy template until you reach the benchmarks listed above.