This training plan is designed to develop strength and skill in fundamental gym training movements, using equipment that can be found in most commercial gyms. This program is a great entry point for anyone who decides to take their training more seriously.   

The first 6 weeks are designed to build your strength in fundamental exercises like a squat, deadlift, bench press, and shoulder press. The second 6-week block is designed to help you build muscle.

Training split: Legs, Push, Pull, Rest, Full Body, Full Body, Rest.

Program length: 12 weeks

Training frequency: 5 days a week

Includes: 

6-week Strength bias mesocycle

6-week Hypertrophy bias mesocycle

Instructions on how to follow the program

Training progression

Alternative exercises list

Video tutorials for each exercise