How to Make Your Own Training Program: 1) Make a list of all the exercises you need to use 2) Separate them in an upper lower program with an arm day. Done like this: Day 1: Upper Day 2: Lower Day 3: Rest Day 4: Upper Day 5: Lower Day 6: Arms Day 7: Rest 3) Use a wide variety of rep ranges for each exercise. Use 2-5, 4-8 and 6-10 for compound movements, use 6-10 et 8-12 for isolation exercises 2-5 (low volume) 4-8 (medium volume) 6-10 (high volume) 8-12 (high volume) 4) To save time, do supersets with your isolation exercises 5) For the lower portion you only need squats and deadlifts for your main lifts. For isolation lifts, you can do band crunches, band reverse hyperextensions, calf raises or hanging knee raises. 6) For the upper portion, you need bench press, overhead press, chin ups and pendlay rows. For isolation exercises, you need bicep curls, tricep extensions, face pulls and standing band crunches. 6) Change the program according to your ability to recover from it, use as much volume and as many exercises as you can while being able to recover from your workouts. 7) Film yourself with your phone while doing the compound movements then upload it on https://www.reddit.com/r/strength_training/ and they will review your form and tell you what you need to improve on or send it to me and I'll do that myself. By doing that, you will save a lot of time and avoid a lot of injuries, most people never master proper form that early so you'll have an advantage. Wrong form can make it impossible to progress or cause very painful injuries so it is very important that you focus on proper form before adding weight. Time under tension (time spent doing the lift) doesn't matter as long as you do it properly. 8) To make progress you need to be adding weight or adding reps on your exercises, if progress is slow, it is fine, don't get discouraged, slow progress is still better than no progress, never forget that. You make progress by adding weight once you are able to perform the last number in your rep range, so if your rep range is 2-5 and you are able to do 5, you can add weight, and it is the same for the higher rep ranges, only add weight when you reach the end of the specific rep range, this will keep the volume the same which will guarantee better progress Also, you may be adding weight or adding reps without seeing changes in your physique, that is normal, depending on how weak you are when you start, the first few months may not change your physique by much but I can guarantee you that if you take your bench press from 100 lbs to 315 lbs, you will have a very big chest, if you take your overhead press from 45 lbs to 200 lbs, you will have huge shoulders, if you take your chin ups from 1 rep at bodyweight to 1 rep at 100 lbs, you will have very wide lats which will make people on looksmax think that you have a very big frame (this is why I do a lot of chin ups). 9) If you cannot even do 1 pull up or 8 chin ups, I recommend you do inverted rows instead and set the bar at around chest level, and lie on your heels, and pull yourself up like with a pull up, if it is too easy, lie deeper by putting your heels further away from the bar, or raise the bar higher, if you do this for long enough, when the bar will be at the top position, you will be able to do many pull ups easily. Inverted rows are very easy to do properly, unlike barbell rows so inverted rows are a better option for beginners. List of the best exercises: for the compound movements: -Bench Press (Chest) -Overhead Press (Shoulders) -Pendlay Row (Upper back and traps) -Chin-Ups (bodyweight or weighted) (Upper back and biceps) -Squat (Quads) -Deadlift (Hamstrings, Glutes, Lower back and Forearms) for isolation exercises: -Bicep Curls (barbell or dumbbell) -Tricep Extension (barbell or dumbbell) -Band Crunches (abs) -Face Pulls (rear delts and traps) -Hanging Leg/Knee Raises (abs) -Calf Raises (high reps in controlled manner) -Lateral Raises (side delts) -Wrist Curls (forearms) -Power Shrugs (traps) -Band Reverse Hyperextension (very good for posture, hamstrings and lower back) -Farmer's Walks (to train your grip) Tutorials: Bench Press: https://www.youtube.com/watch?v=BYKScL2sgCs Overhead Press: https://www.youtube.com/watch?v=eNFXEEdfQp4 Pendlay Row: https://www.youtube.com/watch?v=RQU8wZPbioA Chin-Ups: https://www.youtube.com/watch?v=40A3NGv31lE https://www.youtube.com/watch?v=-DHZpc_SVJ8 Squat: https://www.youtube.com/watch?v=UFs6E3Ti1jg Deadlift: https://www.youtube.com/watch?v=wYREQkVtvEc https://www.youtube.com/watch?v=QXhgs2JbLr4 Bicep Curls: https://www.youtube.com/watch?v=QZEqB6wUPxQ Tricep Extensions: https://www.youtube.com/watch?v=-Vyt2QdsR7E https://www.youtube.com/watch?v=xvvN9HZvaBE Band Crunches: https://www.youtube.com/watch?v=tiYu4Pmut0s Face Pulls: https://www.youtube.com/watch?v=dsxhfN27yRY Hanging Leg/Knee Raises: https://www.youtube.com/watch?v=X-ACS9vpRyU Calf Raises: https://www.youtube.com/watch?v=3UWi44yN-wM Lateral Raises: https://www.youtube.com/watch?v=b_LEX4n9lOs Wrist Curls: https://www.youtube.com/watch?v=qMtmHwaCmYI Power Shrugs: https://www.youtube.com/watch?v=JOMpH510Dfs Band Reverse Hyperextensions: https://www.youtube.com/watch?v=oJAyM6KLIJg Farmer's Walks: https://www.youtube.com/watch?v=rt17lmnaLSM Grip Strength: https://www.youtube.com/watch?v=NYJWh_gFdsA