This is a 4 day a week program using only free weights (dumbbells and a barbell) with training days on Monday and Tuesday, a rest day on Wednesday, training days on Thursday and Friday, and then rest the weekend. This split helps a lot of busy people because you are always training the same days every week, and you can plan errands and activities on your Wednesday rest day in the middle of the week. This program is also great for people who have weekend commitments because you’re always off on the weekend. This has been one of my most highly requested programs by people who workout at home gyms and are limited to only free weights, and people who travel a lot and are constantly having to train in hotel gyms or other places with limited equipment. I put a lot of time into designing these free weight only programs to have the best structure and variety possible while working with a more limited number of exercises. In doing so, I decided to design these free weight only programs as full body programs. Full body programming is my favorite style of training, and what I do myself personally. With any of my full body programs you are only doing one exercise (3 sets) per muscle, per workout. I have really enjoyed this style of training myself because knowing I am only doing 3 sets of one exercise per workout, it helps me to perform better and with more intensity for those 3 sets. Then applying that mindset to each muscle throughout the workout leads to a lot more intensity overall! Another benefit of this style of training is by only performing 1 exercise per muscle, per workout you aren’t as sore as you would be with a typical body part split. A lot of people like myself who have active lifestyles outside of the gym prefer this style of training for that reason. Between not being as sore and training every muscle every workout, this is also an EXCELLENT training style for athletes. This is also a great program for people who like variety. Particularly when you are working with only free weights in your workouts, it’s hard to have as much variety and workouts can get stale and boring. Because you are only doing one exercise per muscle per workout, you are always going to be doing new and different exercises in every workout. My personal favorite thing about the full body training style is that you get a full body pump every workout! And because you are training every muscle so much more frequently, you develop a more “permanent” full body pump all the time, so you just look better! Recent studies have also shown that in two groups: One training full body, one exercise per muscle, per workout. The other performing a typical body part split. Over the course of 12 weeks when performing the same number of sets per muscle, per week; the group training each muscle more frequently saw a 5% greater increase in muscle growth than the group training each muscle once a week. Another major benefit of full body training is that by training the whole body every workout, you create a much bigger metabolic increase in your body to fuel that type of training. That means it will increase your metabolism a lot more than other styles of training, making this an excellent option for people looking to cut/lose weight. I’m sure this makes it clear why this is my favorite style of training and one of my most popular programs with people all over the world! This is a 12 week program with rep and weight progressions in 4 week cycles. After the 12 weeks you can either start a new cycle of this program again, or switch to another program. As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally! All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it! Can’t wait to start working with you! -Ben