This 9-Week program is designed to add muscle mass, in conjunction with a diet geared towards muscle hypertrophy.
 
The training split is as follows, with each phase lasting 3-weeks: 
Day 1 - Chest/Back
Day 2 - Legs (Quad focused)
Day 3 - Shoulders/Arms
Day 4 - Legs (Hamstring focused)
 
The program is designed for you to train 4 days per week.
 
Along with the program, you will also receive a basic diet template that you can fill in the information and get an initial diet, a Training Log to keep track of progress, as well as access to a Group associated with the program where you can ask any questions or post updates on your progress.