This program is an intermediate program (although like most programs, it can be perfectly acceptable for advanced trainees as well). It’s an adaptation from a program I had originally designed for men, looking to get the most out of training 3-4 days a week, with minimal equipment (garage gym equipment) and sessions that can be completed in 90 minutes or less. It can be done by anyone of course, it has a balanced split with slightly more focus on the upper body.

The first block is a half body split, with exercise taken short of failure. This will give your body time to acclimate to the program. Blocks 2 and 3 are mortified push, pull, lower splits that become progressively more challenging.

Like all the programs, you can adjust (add/remove) off days as needed based on individual schedule and recovery. You can extend out any of the weeks (with the “add week” button) and run the program for longer than 12 weeks, start back from the beginning and run through start to finish again, or use the recovery phase in between.

Good luck! And enjoy.