If you choose 2 workouts a week, then your workout split will be:
- Day 1: Squat + Chest Press with Upper Body Push / Pull
- Day 2: Deadlift + Overhead Press with Upper Body Push / Pull
If you choose the 3 workouts a week, then your workout split will be:
- Day 1: Chest Press with Upper Body Push & Lower Body Accessory
- Day 2: Squat with Upper Body Pull
- Day 3: Deadlift + Overhead Press with Upper Body Push / Pull
Workouts also include accessory work such as bicep curls, lateral raises, core exercises, triceps extensions, ect.
If you choose to use barbells, then your squat will be a back squat, chest press will be a bench press, etc.