The goals of this program are to build size and strength in a well-rounded way. We approach this by hitting each muscle group at least two times a week, which is consistent with current scientific research. We do hit the arms an extra day because we can. I mean, who doesn't want huge arms?

There are no specific days that you need to schedule this program. However, Mondays, Tuesdays, Fridays, and Saturdays are preferential. If those days don't work for you, that's ok. Just jump in and complete the workout in the order it is written on the days that work best for you.

These workouts are designed for beginner-to-advanced intermediates. If you are a beginner, focus on your form and technique primarily, and don't worry about the weight at this point. If you are advanced intermediates, make sure you maximize the quality of each set. Prioritize full range of motion and strict form above the weight on the bar.

To get the best results, progression should be your focus. To make sure you're progressing, keep track of your workouts with a journal (paper or digital). Each time you workout, record the number of reps and weight lifted for the exercises. The next time an exercise is programmed, refer back to your journal so that you can add an incremental amount of weight or an additional rep to it. Progression is key to getting results.

You'll definitely need a full gym. I would also recommend any safety equipment you feel is necessary: belt, straps, lifting shoes, etc. But, what's most important is the self-discipline to consistently show up and do the work!