This routine is suitable for women and men who want to build muscle in the legs (Day A) and back/arms (Day B). To maximise your body's adaptability do not lift and do cardio on the same day. If you lift on Monday, Wednesday and Friday, the order will be A-B-A, B-A-B, A-B-A over three weeks. Before every session warm up with full-body mobility and targeted resistance band exercises. Back extensions and sit-ups are included to warm up your back and core. On Day A, start with an empty bar and add 2.5 to 5 kg to your squat and deadlift every session. On Day B, start with an empty bar and add a maximum of 2.5 kg to your bench and shoulder press every session. For all other exercises select a weight that is uncomfortable to do the set amount of reps for, but you could do two more if you had to without breaking your posture. Supplement your diet with plenty of carbs and protein. After each session, spend a total of 30 seconds on each stretch at the minimum to total 15 minutes of stretching. You can speed up recovery from muscle soreness with walking and targeted bodyweight exercises in sets of 10 (i.e. for legs, squats, side lunges and hip raises). Use a roller on especially tight muscles.