SHIFT TO LIFT contains super specific daily workouts/weekly workout split that gives you details on how many sets and reps to do of each exercise for that day! Shift To Lift contains 3 days of workouts for each week. You can take rest days in between, or do extra workouts on the off days! This guide also include a lot of info about how to track progress, how to follow the program, how to actually progress etc! There are videos on how to do each exercise—which can be found on my Instagram page highlights! They are best done at the gym but if you have a good amount of equipment at home (at least varying levels of dumbbells, and a long resistance band) you can make them work at home!