3 day per week, upper body focused program. Decent amout of volume with high intensity. My recommended training time line: Day 1 (Upper 1) Day 2 Off or Lower Day 3 Off or Lower Day 4 Off, Lower, or Upper 2 (if recovered) Day 5 Off or Upper 2 (if you needed an extra day for recovery) Day 6 Off Day 7 Off Since this is a 3 day split, it's fairly flexible, but it is important to do Upper 2 on day 4 or 5 if you want to train on the same days every week. -Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. -There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure. -Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week. -Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.* -If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat. *How to perform a Myo rep match set* -Perform the 1st set as usual. This 1st set should be taken to the appropriate RPE. -On all subsequent sets hit the same amount of reps as your first set, with as many rest pause, mini sets as it takes. -Rest a normal amount of time in between each myo rep match set.