Upper Day: This day focuses on developing strength and hypertrophy in your upper body, particularly your chest, shoulders, and arms. You'll perform exercises such as bench press, overhead press, and bicep curls to target these muscle groups. Lower Day: This day is all about building strength and size in your lower body, with an emphasis on your glutes, hamstrings, and quadriceps. You'll perform exercises such as squats, deadlifts, and lunges to develop these muscles. Whole Body Day: This day is designed to provide a full-body workout that incorporates both strength and hypertrophy exercises. You'll perform compound movements such as the squat, deadlift, and bench press, as well as isolation exercises for smaller muscle groups like biceps and triceps. This day will help to improve overall muscular endurance and increase your overall fitness level.