This program is strictly bodybuilding/hypertrophy workouts that you can do most likely at a commercial gym. There will be dumbbells utilized in this program, but no conditioning or metcon/cardio pieces! What you'll find in this program is higher volume workouts that are separated into the following days:

1. Lower body/Quads/Glutes 2. Upper body/Shoulders/Triceps 3. Lower body/Hamstrings/Glutes 4. Upper body/Back/Biceps

You can structure these however you see fit into your routine! I would advise to take a rest day in between day 2 & 3, and day 3 & 4, but ultimately it's up to you and your schedule!

You might find the following terms written into the program: Top set: Your heaviest working set. (0-2 RIR)

Backdown set: Set after your top set is completed. It is max weight you can do for a higher rep scheme than the top set. Make sure to rest between the top set & the backdown set.

Drop set: After completing a top set or Backdown set. You immediately lower the weight by 20-30% & continue to get as many reps as you can - no rest. You may also see two drop sets; meaning you lower the weight a second time and get as many reps as you can.

RIR (reps in reserve): Measuring how many reps you could have done after the set is done. How many reps until you would have hit true failure. Example: 0 RIR means you could not have done any more, 2 RIR means you could have done 2 more.

You can absolutely do this program on its own, if you are strictly wanting to focus on bodybuilding style workouts or are in a growing phase, OR if you are someone who needs to add in accessory work on top of a different program (or style of lifting such as crossfit/olympic weightlifting) this is the perfect program for that!