Train like the Bane himself! The program is made for those who want to face a challenge, gain size and strength. Focusing on upper body, 3 days upper and 1 lower. I will try to make it as simple as possible, so, some points to have in mind: • Warm up before every exercise. • Try to eat in calorie surplus (bulk)❗ I can't stress this enough, that's very important factor in order to gain strength and size, please make sure you control your diet. • With every set try to increase weight. • Do some stretching after session. • Feel free to make some minor changes. • Make sure you get the best recovery (sleep 7-9 hours) Progression: Try to increase every week weight or reps on compound exercises. (Overload progression) Deload: After 4-6 weeks (50% of weight on every exercise or just skip the gym on the deload week)