This is a a periodised full body training programme for hypertrophy, aimed at those with more than 18 months lifting experience. If you are fairly new to resistance training, I would encourage you to go for The Foundation Programme first.

The programme is 10 weeks long, but is intended to be repeatable (exercise substitutions are provided if you want to tweak the programme before running it for a second time). The 10 weeks are divided into 1-2 week training blocks of varying rep ranges, total volume, intensity and exercise selection.

There is a steady workload progression from one training block to the next, although even the first block will be fairly demanding for most trainees. The split is based on five training days, but guidance is given for adapting it to a lower frequency.