This is a upper/lower 2x a week workout plan. The first workout of the week is an upper body focused workout and the second workout is a lower body focused workout. The workouts are designed for beginners or those coming back to the gym after some time off, and are only designed to last for about a half hour so it's a great option for those who have a limited amount of time for the gym to get a great workout in. Volume and reps are already programmed so simply put in the weight you're using and enjoy!