This program should last about 12 weeks. It focuses on muscle hypertrophy. It consists of 4 minimum training sessions per week (or more depending on your availability). The small number of repetitions and sets will help you build your muscle mass. The exercises and structure will provide better oxygenation and blood flow to the muscles, which will create that pumping sensation.
This program requires equipment and was created for customers who have access to a gym or have the necessary equipment at home. No alternatives are suggested for the movements requiring machines, but all the exercises executed on a bench can be done directly on the floor.
The first 3 days of training must be completed consecutively. If you feel able to, repeat the cycle again as of the fourth day. Note that the number of repetitions is given as a guide. You can try to go beyond what is suggested or increase the weights with each set.