I specifically created this Program for People who are serious about their training. It has all the time-tested exercises that are proven to work. And It's H A R D. If you are used to chatting or texting between sets this probably isn't for you. Program Split: Week 1 PUSH-PULL-LEGS-UPPER-LOWER Week 2 UPPER-LOWER-UPPER-LOWER-ARMS/SHOULDERS How to Run : Week 1 PUSH-PULL-LEGS-REST-UPPER-LOWER Week 2 UPPER-LOWER-REST-UPPER-LOWER-ARMS/SHOULDERS Progression Main lifts:( Incline Bench Press, Squat,Stiffed Legged Deadlift, OHP) Start with the 62.5% of the 1Rm and add 5lbs(2.5kg) every week or just add reps until you reach the high end of the prescribed rep range. Other lifts: Just try to progressively overload over time, while sticking to the rep ranges. And remember: LAST SET BEST SET!