Start the new year with this general fitness plan, and get the results you want. Consistency: Stay consistent, try not to skip workouts. How to Progress: Either add weight every week or reps every week. Add about 5-15lbs to a compound lift, like bench press or squat, and add about 2.5-7.5lbs on a isolation lift, like bicep curl or lateral raise. For Example: Week 1 Bench press 5x5 95lb Week 2 Bench press 5x5 105lb Week 3 Bench press 5x5 115lb Week 4 Bench press 5x5 120lb Week 5 Bench press 5x5 125lb Week 6 Deload bench press 3x5 85lb Week 7 Bench press 5x5 125lb Ect. If there is a rep range and you can't progress to the highest number within a week then start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-6 Week 1 Pull-Up 3x4 bw Week 2 Pull-Up 3x6 bw Week 3 Pull-Up 3x7 bw Week 4 Pull-Up 3x8 bw Week 5 Pull-Up 3x4 bw + 10lbs Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts. On the HIIT Cardio days rest between 0 sec to 1 min between exercises in a superset. Diet: If you want to lose fat then eat at a calorie deficit or calorie maintenance to preserve or gain muscle, and if you want to gain muscle faster then eat in a calorie surplus. Make sure to eat a high protein diet for best results. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Watch a form tutorial on the main lifts to get the form right. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Cardio: Cardio is a addition to add to your diet for a lower calorie deficit, and better cardiovascular system as well as health. Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort 7. Cardio I hope for the best for you. Stay consistent and get those gains. Good luck!