The plan gives you an in depth guide on everything you need to know in regarding starting the gym and working out. The full table of contents is in the second image of the product page.

You get nutritional advice, training advice and a FREE workout plan, along side 2 FREE bulking recipes.

There is both a 5 and 6 day wokrout plan where they follow a Push, Pull, Legs and Arnold split variation.

The 6 day program is a Legs, Push, Pull, Legs, Shoulders and Arms, Chest and Back

The 5 day program is a Legs, Push, Pull, Lower, Upper

There is a mixture between compound and accessory lifts with hypertrophy focused exercises too.