Was this run for a full year? Should I? Yes, varying exercises via the substitution options and running it back to back (for a controlled case study). After finishing, run it back as long as you're progressing; if it gets stale, move to another program. A Specialization Program for advanced trainees (bringing up stubborn body parts) was planned next.
Can I include the Squat, Bench, and Deadlift? They're great for strength and build muscle, but less suited to a hypertrophy-focused program where strength isn't the priority. The program uses Smith machine squats and Smith machine static lunges (elevated front foot) instead of barbell squats; barbell bench in Block 1, swapped to machine chest press in Block 2 (due to higher volume); and Romanian deadlifts instead of floor deadlifts. These offer a higher stimulus-to-fatigue ratio. The Big 3 are very systemically demanding and need more recovery and warm-up time. Only add them if you're focused on maintaining strength in those lifts — and if so, lower the reps to ~3–6.
I can only train 4x per week. How do I modify it? Carry the remaining workout(s) into the following week. Example: Week 1 = Mon Upper, Tue Lower, Wed Rest, Thu Pull, Fri Push, Sat/Sun Rest (Legs carries over). Week 2 = Mon Legs (carried from Wk1), Tue Upper, Wed Rest, Thu Lower, Fri Pull, Sat/Sun Rest. Week 3 = Mon Push (from Wk2), Tue Legs (from Wk2), Wed Rest, Thu Upper, Fri Lower, Sat/Sun Rest. And so on.
There are no supersets — can I add them? Yes, you may superset isolation exercises to save time (e.g. Overhead Cable Triceps Extensions with Bayesian Cable Curls — alternate with minimal rest). Don't superset exercises targeting the same muscle group (e.g. don't pair Overhead Triceps Extensions with Triceps Kickbacks).
The volume is lower than I'm used to — should I add sets? Not recommended. The author (advanced-elite natural lifter, 15+ years) finds the volume ideal, and it aligns with science-based recommendations. If you're more advanced, consider +1–2 sets/week for a lagging body part — but first make sure intensity/effort is on point (truly taking the last set to failure on every exercise). The volume isn't too low for >99% of people; if it feels low, you may not be hitting the prescribed exertion.
Can I pick a Substitution even if I can do the original? Try to do the main exercise — they were curated for tension profile, long-muscle-length bias, and stimulus-to-fatigue ratio. But sub freely if you lack equipment or, after a few honest weeks, just aren't feeling the main exercise. All subs were designed to elicit a very similar training effect.
Do I need to time rest periods? No. Longer rests generally help hypertrophy (more recovery → more volume). Most important is feeling recovered between sets without resting so long you lose focus. Timing is optional; a rough eye on the clock is fine.
My gym is crowded — can I switch up exercise order? Yes. Don't completely scramble the workout, but moving a few exercises around won't meaningfully interfere with recovery or completion.
How much muscle can I expect to gain? Largely genetic and dependent on training history. Rough ballpark for untrained males: 1–2 lb/month (12–24 lb in year one). Early intermediates (~1 year experience): ~0.5–1 lb/month (6–12 lb in year two). Beyond that it's highly variable. Women can roughly halve these estimates.
I'm not getting sore — is it not working? Soreness isn't required for hypertrophy and isn't a reliable proxy for an effective workout (a marathon or a charlie horse causes soreness without building muscle). Reduced soreness over time can mean your body is adapting and recovering well. Don't chase soreness.
I'm getting very sore — should I skip the gym until it passes? Expect more soreness early on (new stimulus). Foam rolling can help reduce it [17, 18] — consider a 3–5 min routine after workouts if you're consistently sore. Training while sore isn't inherently bad for growth, but if soreness prevents getting into position or completing a full ROM on an exercise, skip that exercise until recovered. For mild soreness, do a slightly longer warm-up and use your discretion.
Why so little exercise variation week to week? Changing exercises often flattens the strength-progression curve. Within each block, exercises stay mostly constant to allow progression (incrementally adding volume to specific movements) and mastery of form. Exercises are then switched between blocks to keep things fresh.
Should I add cardio? From a bodybuilding standpoint, cardio's main purpose is creating a deficit for fat loss — prioritize the deficit from diet first. Keep cardio to an effective minimum: if doing it for fat loss or health, aim for 4–5 low-to-moderate intensity sessions/week, ~20–30 min each. Use high-intensity cardio sparingly (up to once or twice weekly at your discretion). Cardio won't kill gains but can interfere with recovery if excessive — monitor recovery and cut back if progress slows and you feel very fatigued.
What do I do after I finish the program? Since it was designed to loop seamlessly after a full year of use, after Week 12 you can jump right back into Week 1, which serves as a deload.