This programme emphases hitting body parts twice a week and alternates from free weights at the start of the week to machines towards the end. It will be taxing if you can push close to failure on every set/exercise. Try to keep the rest period between 1:30 - 3:00 mins otherwise with 21 sets you'll be paying for rent at the gym also. I'd advise a longer rest period on the upper lower sessions with the compound exercises (e.g. 2:30 mins) Upper and Lower = Free weights and primarily compound exercises, with a mix of rep ranges. Active rest day of zone 2 walking (45 mins - 60 mins) Push, Pull and Legs = Machines, cables and isolation exercises Active rest day of zone 2 walking (45 mins - 60 mins) Enjoy! Let me know what you think 💬🤔 (Note: feel free to swap exercises out but make sure they are replaced with like for like as to not miss the intended muscle group)