This is a SINGLE training session, designed to be followed for 5-10 weeks as an add on session to your current 3-5 day training program. Best way to implement this is to add it on as a final day in your training week. Meaning, if you are following a upper lower (4 day) split, you’d add this as a 5th session on Saturday AFTER all 4 of your foundational sessions are completed. It’s designed to help you bring up 1-2 body parts, by adding volume to those 1-2 specific muscle groups. After 5-10 weeks (or when you stop progressing and/or notice extreme soreness), shift this out of your program for a 1-2 week deload and then add in a new specialisation session to your next training block.