This program is designed for those who want to build muscle mass and enjoy training with high effort. The workouts will evolve over the course of 12 weeks, divided into 3 blocks of 4 weeks each. We'll start with high repetitions and progress to low repetitions by the end of the program, targeting various muscle stimuli. The progression method is based on dynamic double progression. I prefer to consider the first set as the decisive one for increasing the training weight from session to session, while the subsequent sets serve solely as additional volume, and I manage the weight in a self-regulated manner. So, to put it simply, if you exceed the indicated repetition range in the first set, you increase the weight next time. For the sets following the first one, you keep the weight the same or decrease it depending on whether you stay within the range or not. Rest time I advice 2/3 minutes between sets. If you can’t do pull-ups just go with normal lat pulldown. I didn’t include overhead work, but if you are interested in doing it: instead of doing incline bench press on the fifth day of the week, do barbell overhead press. Regarding rest day there are two options: rest on the seventh day or every three day. Regarding the number of sets per exercise, in the notes of each one, I have written the recommended set range. Since the effort required is high, it's advisable to stick to a low number of sets, but those who feel up to it and recover well can do more. I wish you a good training and hope you enjoy it!