This 12 week program strength and muscle building program is designed for men who want serious results, but don't have time to live in the gym. Training just 3 days a week, this program takes you through three carefully planned fully body phases that progressively build strength and muscle. Week-to-Week Progression: -Week 1-2: Focus on form and getting comfortable with the movements -Week 3-4: Increase weight by 2.5-5lbs when you can complete all sets with good form *Continue pattern through all blocks* Load Progression Between Blocks: -Block 1 to Block 2: Increase working weights by 5-10% -Block 2 to Block 3: Increase working weights by 5-10% Important Notes: -Warm up- Always warm up with lighter sets of the workout that you are about to start with (Compound movement) -Form always comes first. Never sacrifice form to move a heavier weight. Master the movement pattern before increasing the load -Recovery: Give yourself a day between workouts to allow your body to recover. Prioritize sleep (7-9hours) and proper nutrition -Substitutions: If you can't perform a specific exercise due to equipment limitations or mobility issues, substitute with a similar movement pattern. -Tracking: Log your weight and reps in each set in the app to progressively overload throughout the weeks.