Here's what you need to know to build your OWN program.

- First, choose whether you want to work out each muscle once, twice, or three times per week.

- Then choose your Volume. How many reps would you like to do ? how many sets? Reps can vary from 3-15 (3 is gonna be very heavy) and sets can vary from 1-10. I've seen people do 10 sets of 10 reps, 10 sets of 5 reps, 5 sets of 10 reps! you choose what works for you!

- Then choose the exercise according to the rep range you choosed, (higher repetitions uses mainly isolation exercise while lower rep range will be better on compound exercise)

- A workout should be no more than 1 hour, considering your rest time between sets will be arroun 30 sec to 1 min and a half.

- Do about 2-5 exercise per bodypart per workout, depending on how many time you workout that muscles per week.