For building a base of muscle. This is not an easy program. A calorie surplus is essential. You'll be going to failure a lot, so make sure you spend 5 minutes warming up and light stretching. All reps should be clean with correct technique. The first set of each exercise is lighter, performing the function of a warm-up, with the following sets taken to failure. When you can complete all reps with good form, add weight accordingly - but don't go below 6 reps. Rest periods should be no more than 90 seconds. Monday – Workout 1 Tuesday – Rest Wednesday – Workout 2 Thursday – Rest Friday – Rest Saturday – Workout 1 Sunday – Rest Monday – Workout 2 Tuesday – Rest Wednesday – Rest Thursday – Workout 1 Friday – Rest Saturday = Workout 2 Sunday – Rest