This 12 week program has a good amount of exercise variety including machine work, barbells, and dumbbells. It can be as easy or as hard as you choose to make it. You will gain a good grasp on the basics in the weight room, going from a beginner to a pro in 12 weeks!
This phase uses a mixture of machines and barbell exercises, such as:
lat pull down
A few bodyweight and banded exercises are also included.