Dual Force is a comprehensive 12 week strength and muscle building program that fits perfectly into a busy schedule. Training just 4 days a week with 60 min sessions, you'll follow an upper/lower split that systematically builds strength, muscle and conditioning through three distinct 4-week blocks. Each block is carefully designed to prevent plateaus while allowing adequate recovery, making this ideal for the lifter who wants to maximize results and level up their physique in a time efficient manner. Week-to-Week Progression: -Week 1-4: --Increase weight by 2.5lb-5lb per week when you can complete all sets with perfect form. --Focus on learning the movement patterns and establishing mind muscle connection -Week 5-8: --Used varied rep ranges and intensity techniques -- Increase weight when you can complete all sets with perfect form --Introduce drop sets and extended sets as indicated -Week 9-12: --Focus on heavy compound sets with lower rep ranges --Only increase weight on compounds when form remains perfect --Push intensity while maintaining proper recovery in between sets Important Notes: -Always warm up for 5-10min of light dynamic cardio/stretching -Cool Down with 5-10min of static stretching -Adjust weights based on your current fitness level -If you can't complete the prescribed reps with good form, reduce the weight -Track your workouts and progressively overload each week -Prioritize adequate recovery, sleep protocols (7-9 hours), and nutrition