No. If you are still in your first year or two of training, I’d recommend running my Fundamentals Program first. After that, I’d suggest running at least one of my Push Pull Legs or Upper/Lower Program before moving onto this routine. These programs are designed for intermediate-advanced trainees who have seen a stall past the newbie phase.

Yes! Anyone who is looking to build BOTH muscular size and strength will benefit from this program. These programs will build all the muscles of the entire body proportionally. If you’re looking for a little more focus on lower body or glutes, you can check out my Women’s Specialization Program or Glute Hypertrophy Program.

If you’re able to do two of the three lifts, it is possible for you to tweak the programs to fit your needs. For example, if you can squat and deadlift but can’t bench press, you could replace the bench work in this program with dips, dumbbell press, smith-machine press or machine chest press and run the rest of the program as is. If you can squat and bench press but can’t deadlift, you could replace the deadlift work with hip thrusts and/or lower back extensions. If you can bench press and deadlift but can’t squat, you could replace the squat work with front squats, hack squats or leg press.

Phases 1 and 2 include a 4x and 5-6x option, while Phase 3 includes a 4x and 5x option. Simply choose the version that best suits your schedule and let the gains take care of themselves.

You only need a power rack, barbell, bench and (ideally) some dumbbells to run these programs. Because there are exercise substitutions included for every exercise, you can run these programs with basic lifting equipment and can tailor it to fit your situation. To run the programs exactly as written (without any substitutions) however, you would need gym access as there are a few cable and machine exercises included as well.