Build size and strength in the gym 3 days per week. Designed for a randomised gym schedule while still hitting every muscle group once a week. Basic PPL structure broken down into 3 x 4-week blocks. Block 1: Volumising - focus on accessories and basic Compound Variation Movements to bring up lacking muscle groups. Prep for high volume work in later blocks. Block 2: Compound Variations - focus on becoming familiar with the bar and building a strong foundation for Main Compound Movements in the next block. Block 3: Main Compound Movements - focus on SBDOHP and building strength in those movements while maintaining strong accessories to complement strength gains and continue to build muscle.