12 Full Weeks of Gym-Based Workouts
Targeting the Full Body: Quads, Hamstrings, Glutes, Back, Chest, Shoulders, Biceps, Triceps & Core
Detailed instructions to each exercise
Accessible videos to each exercise 
Warm Up Preparation/Activation
Cardio Recommendations 
 
Detailed Nutrition Plan
Information on how to eat throughout the day when bulking 
Information on macronutrients 
How to calculate/adjust your macros 
Food group bank 
Sample weekly plan on how to eat 
Various recipes & calorie count