This is a hypertrophy Plan with an triple Progression. There is not really a limit to the timeframe you could use this template for. Its two workouts you alternate so Workout A and Workout B Its generally a 3x 8-15 Plan, where you start at 8 Reps ans try to climb up in reps before anything else. Later on, when you have trouble to improve your weights or Reps, you add a set. You can also add a set when you recover extremly well from your workouts. But try not to go above 5 sets. Progression should look Like this: Workout 1 3x8,8,8 Workout 2 3x 9,9,9 or 3x 9,8,8 So you add reps when you are able too and try to get with you choose. Weight Up to 15 Reps in all 3 Sets. Once done, you increse weight by a larger margin and fall back to 8 Reps to start all over. This allows you to milk a weight and you can Progress slowly and Safe. When you get stronger and getting Reps in or you want a changeup, simply add a set.