This program is aimed at people with at least 1 year of experience with the 4 main lifts (Bench Press, Overhead Press, Deadlift, Squat) and wanting to combine powerlifting with bodybuilding. Arms are not a priority in most powerbuilding programs, this is why there is a separate arms day every week. It WILL get you stronger AND bigger. Days Per Week:4 Program Split: Full Body - Upper - Lower - Arms/Shoulders How to Run the Program: Full Body - (Rest) - Upper - Lower - Arms/Shoulders - (Rest) - (Rest) Progression: Main Lifts(Bench,Squat, Deadlift,Ohp): You start with the prescribed % of the 1Rm and you continue the next week adding 5lbs(2.5kgs) or increasing the reps(from 3 to 4) When you notice that you hardly can progress, recalculate your increased 1Rm and start over with 4 sets of 4 reps with the prescribed % of the 1Rm(75% ,or 72% for OHP) Other Lifts: Just try to progressively overload over time, while sticking to the rep ranges. And remember: LAST SET BEST SET!