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Just started the cycle with 1 cap Red Growth a day for first week now to 2 a day for a week then to 3 a day for the balance of the bottle, after on to Red PCT 3 a day for 30 days. I will post how it turns out. Sunday: Chest, Tris / Monday: Legs / Tuesday: Back, Bi's / Wednesday: Off/ Thursday: Chest, Tri's / Friday: Legs / Saturday: Back, Bi's / Combination of bodyweight exercises: Chin's , ab's , pushup's and free weights. 3 sets of 6-12 reps each exercise.