You are to progress through the plan as listed: legs  chest  back  shoulders  arms  REPEAT. This five day training split is designed to allow you to take rest days as needed (preferably 1-3 a week) and does not limit you to training a specific body part on a specific day. As an example, your training regimen may be as follows: legs  chest  back  shoulders  REST  arms  legs  REST  chest  back  etc. Rest times between sets should be kept to a minimum. There are two full week workouts provided in this plan which is sufficient to provide you with workouts indefinitely. Strive to push yourself to new limits each week and record the weights and reps performed as you go in a “training diary.”

As you become accustomed to the plan I encourage you to evaluate whether you are benefiting from EVERY exercise (due to varying body structures and muscle mechanics different people prefer different exercises). If there is an exercise that isn’t working for YOU then replace it with a similar exercise with an identical rep/set scheme as listed in the plan, or ADJUST YOUR FORM to make the exercise more effective. There is a lot of flexibility with this plan and it leaves room for YOU to transform it into something that is your own if desired.