This program is designed for people like me, that have naturally strong and developed leg and back muscles, but are lagging in chest and shoulder size. Go whenever you can, you don‘t have to stick strict to the weeks. Use dynamic double progression. So if you hit the end of a given rep range in a single set, go heavier the next Session for this set. ( Not the other sets of the same movement if you didn‘t hit the end range. For example: bench press 3x8-12, you hit 1x12 1x10 1x9, then just go heavier on the set in the next Session you hit 12 reps with, stick to the same weight with the other 2 sets until you reach 12 reps too. Rest 1,5-3 minutes, prefer more rest on the compounts which are not done in a superset. But listen to your Body is most important - always. Do abs as you need.