This is a periodised hypertrophy-focused training programme based on a push/pull/legs training split. It aimed at those with less than 18 months lifting experience, or those who have never followed a training programme before.

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.

Each training block builds on the work of the previous one, working from a manageable starting point all the way to a demanding final training block. This programme is ideal for those wanting to training 3 or 6 times a week, but guidance is provided for adapting to a different training frequency.