I recommend downloading simple workout log if on android to track workouts there instead of on this app as it's very buggy Build muscle and strength following progressive overload. Best results when bulking. Designed to run 6 days a week. So. P p l rest p p l... Or p p l p p l rest repeat Start out conservative with your numbers and do not add more than 2.5kg each time you can add weight. I myself have made great gains doing this program in the past and highly recommend it. Rest times 2 - 5 minutes. 2 minutes minimum.