Week 1 3 Sets by 2-3 Reps (Workout 1) 3 Sets by 10-12 Reps (Workout 2) 3 Sets by 6-8 Reps (Workout 3) 3 Sets by 15-20 Reps (Workout 4) Week 2 3 Sets by 10-12 Reps (Workout 1) 3 Sets by 6-8 Reps (Workout 2) 3 Sets by 15-20 Reps (Workout 3) 3 Sets by 2-3 Reps (Workout 4) Week 3 3 Sets by 6-8 Reps (Workout 1) 3 Sets by 15-20 Reps (Workout 2) 3 Sets by 2-3 Reps (Workout 3) 3 Sets by 10-12 Reps (Workout 4) Week 4 3 Sets by 15-20 Reps (Workout 1) 3 Sets by 2-3 Reps (Workout 2) 3 Sets by 10-12 Reps (Workout 3) 3 Sets by 6-8 Reps (Workout 4) Split is Monday/Thursday Chest Back Shoulders Friday/Saturday Legs Biceps Triceps Wednesday's and weekends are rest days Calves, Forearms and abs you can add in optionally if you please. on a side note you can switch the days you train what muscle groups as long as you train them TWICE a week within a 48-72hr break in between. Cardio I would recommend after you're workouts, I personally prefer H.I.I.T cardio for 15-20min with a 1:1 Jog to Sprint Ratio. Jog to Sprint Ratio, 1:1 ex: jog for 30sec Sprint for 30 sec. Supersets are also optional, however the main goal is, solid form, 30 second to 90second rest periods, and CONSISTENCY and let's not forget about diet most importantly to make this program work for you!