This is a 3 day lifting program that will follow a lower, upper and full body split. You have a lot of flexibility with how you want to schedule this during the week. I do think it’s best to have a rest day before and after you train to allow for proper recovery. Anytime an exercise using a machine or cables are shown, home alternates using dumbbells or resistance bands will be provided. If you need a suggestion for a different alternate, reach out and I’d be happy to provide that for you. Equipment needed for home gym: resistance bands with handles with a door anchor, dumbbells and adjustable bench. You are on your way to becoming the best and strongest version of yourself, you got this! Always rooting for you!