**BEFORE AND UPON PURCHASE** Read both description and important notes on page 1 of the program for recommendations.
 
Introduction 
Looking for a complete program but short on time during the week? This full-body, 4-week program attends to the lifters who already have a general knowledge built around RIR/failure training, and are able to push themselves.  This program assures you hit every body part efficiently and with intensity.  Tending to those that may be busy or strapped for time during the week, this is the program for you.  You may even be someone that likes to train less days in the gym, but still lift with a lot of energy, this is also for you! The MOST IMPORTANT point I want to come across in this guide: you NEED to train hard.  Each session should be taken to 100% in effort and according to the recommended guidelines of the program.  Each workout is designed with pre-programmed set/rep ranges, although such set/rep ranges and volume may be changed in accordance to your individual needs. 
 
Design 
This program involves a 3-day full body split.  Hypertrophy focused, the workouts will be split into: 1 day of chest/back, 1 day of legs, and 1 day of shoulder/arms, with rest days separating each training day.  The structure of the program should not be altered, since it follows a path of most fatiguing exercises first, followed by least fatiguing (in accordance with recommended stimulus to fatigue ratios relative to one another (SFR)).  However, SFR may be individualized, and in that case, you may need a sense of knowledge to find what exercises/schemes work for you.  Once the 4 weeks of the program are done, a deload week is to be commenced for the 4th week on your own accord.  If at the end of the 4 weeks you do not feel any accumulated fatigue and are 1+ years into lifting, you most likely did not train hard enough.  In that case, add another 2 weeks, starting back at week 3 and @ 1-2 RIR on the exercises that have RIR listed.  This program can be cycled twice following if your main objective is muscle growth. 
 
Purpose/Goal 
The purpose of this program is designed to enhance muscular size and strength through the utilization of time under tension, top/backoff sets, RIR/RPE values, set/weight/rep increments, and many more.  Weekly, the progression scheme will only follow a difference in RPE/RIR change, assuring that RPE stays at 7 or above, and RIR stays at 3 or below for intermediate-advanced lifters.  Whereas beginners and lifters of under 1 year should stay at 5 or above for RPE values, and 5 or below for RIR values (RPE/RIR value tables can be found with a quick google search).  For example, if week 1 for one exercise is around an RPE 7 or 5, the next week should stay at 7 or increase to 8 or 6, and so on for the majority of the other exercises listed.  Haven’t trained to failure before? Take one exercise, one that will utilize cables or machines to start, and pick a weight that you think you can lift and fail at for 12-15 reps.  At this point, do as many as you can in that one set while maintaining good form for all reps, you’ll most likely hit more than 15+ reps.  Let’s say you landed at 18 reps before form gave out, that is your 0 RIR/10 RPE number for that specific exercise.  Moving forward, you input your weight/reps of that number.  Since repetitions are the easiest way to tell an increase in strength, at the end of the 4 weeks, you will see an increase in said number.