3 days per week. Muscle and strength building. Designed for a randomised gym schedule while still hitting main compounds and maintaining accessory work. Breakdown: Day 1 - Pull - Push - Leg - Accessories Day 2 - Push - Leg - Pull - Accessories Day 3 - Leg - Pull - Push - Accessories First 4-week block focuses on compound variations to bring up weak points and familiarity with the bar. Second 4-week block focuses on progressing the 4 main compound movements (SBDOHP). Progressions/Regressions on exercises are permitted based on experience level. Minor linear weight increases per week drive progressive overload without making things too complex for the general beginner.