This training plan is designed to grow muscle. This program is an excellent choice for those who cannot train daily, but yet seek to train regularly and want to see results. All exercises included in this program can be found in most commercial gyms.

Most suited for beginner to intermediate level trainees and anyone who wants to start training in a more organised and systematic fashion. 

Program length: 12 weeks

Training frequency: 4 days a week

Includes: 

6-week Hypertrophy mesocycle (Full Body split)

6-week Hypertrophy mesocycle (Upper, Lower split)

Instructions on how to follow the program

Training progression

Alternative exercises list

Video tutorials for each exercise