The only program any novice would need to get back into it, or to kickstart your journey. This is a 4 week program, each week with a different focus, but we're raising the intensity each week. This program is focused on all the major muscle groups that you'll hit 1-2x per week. See structure below. Week 1- You'll be in the gym a total of 3 days this week (Monday, Wednesday, Friday). Each day includes a full body workout, hitting just 1 exercise per body part each session. You'll have a day of rest in between each training day to give the body the rest it needs to recover. Week 2- You'll be in the gym a total of 4 days this week. We're focusing on an Upper/Lower/Upper/Lower split. With that being said, we're hitting the entire body those first 2 days, followed by a rest day, then repeat. You'll dedicate Monday and Thursday as your Upper body days, leaving Tuesday and Friday as your Lower body days. Week 3- You'll be in the gym a total of 6 days this week. This is where we start to isolate our pushing and pulling muscles, aka PPL (Push, Pull,Legs). On day 1, you will hit each push muscle of the upper body (chest/shoulders/triceps), day 2 you will dedicate for your pulling muscles (back and biceps), and day 3 leaving the legs (quads, hamstrings, glutes, calves). Week 4- It's time to crank that volume all the way up. You're most intense week yet, 4 full body days this week. Once you complete this jumpstart program, you’re ready to rock.