This is not my creation, go check out Hersovyac's video. For those who wants muscle and strenght. Designed for Beginner. You are not considered as a beginner if you have : a 180kg Deadlift a 140kg Squat a 100kg Bench Press a 120kg Barbell Row a 60kg OHP But these standards are not set in stone, you will have some week points and some strong point (maybe your Deadlift is much weaker compare to your squat). 3x/week program, you do A/B/A on a week and B/A/B on the other week. I added neck curl because it makes a big change in your physique and because Hersovyac loves them.