*** Please note I do NOT recommend you do this at a beginner’s level. If you’ve reach this week by doing all previous 28 weeks then you are not considered much of a beginner anyway so you should be fine but take it slower and use lighter weight if needed. If you haven't done the previous 28 weeks do NOT start here.
These workouts correspond with the meal plans. You are consuming more calories to build muscle. If you are not doing these workouts with the meal plans you will gain fat instead of muscle. Keep that in mind that building muscle isn’t easy so you must do both meal plans and workouts together.