This program is a nice starting point for a beginner, but also has merit for the advanced lifter to be able to take a step back and spend time refining the principles that drive results with muscle. The Total Body Program is 12 weeks in total. It’s broken down into 3 different phases. Each of them lasting 4 weeks in time. The standard split is a 4 day split spread over a 7 day period where you will train a Total Body A and a Total Body B workout 2 times during that training week. Phase 1 begins at a foundational volume and each 4 weeks is met with different effective ways of adding volume that will drive performance over the entire 12 weeks experience. This Total Body Program is designed to seamlessly flow into the 1/2 Body Program that also has A and B workouts spread over the 12 week experience. If you are looking for where to go after this program, the 1/2 body option is a smooth way to transition and keep driving your efforts in the gym.