This program is an 8 week, 3 times a week Press plan that will increase strength and hypertrophy. The Press can be a Kettlebell Military Press (single or double arm), Dumbbell Press (single or double arm), Barbell Press, or Bench Press. Just plug your tested one rep max into the provided percentages. This is a high volume pushing plan. For optimal recovery, avoid any other intense push training during this program. i.e. One Arm One Leg Push Ups, Push Press, and Jerks.