Enjoy! WEIGHT PROGRESSION- aim to add 5-10lbs every week on main compound movements (deadies, squats, OHP, bench) For isolation movements, try to add 5lbs. Once you stall, focus on form and rep quality. For movements with rep ranges, go up in weight once you can hit the upper range of reps for first two sets. Example: 3x8-12 1st set: 12 reps 2nd set: 12 reps 3rd set: 8 reps. REST- Take at least one day off between full body days and do arm day the day after day 3.