This program is created for rugby players who seriously want to gain muscle and size. It's been tested, refined, retested and refined some more. What you have access to is the final product, a 12-week program that is capable of putting heaps of quality mass that is not just all show and no go. Now, I don't want to say numbers because everyone is individual buuut there was one lad who put on 7kg in 4 weeks!!!
If you're looking something that isn't too hard because you want to just "kinda tone up" this is not the program for you!! Run to a local Bodypump class or something, this program is called Beast for a reason. Get ready to no longer be "a guy", get ready for people to point you out to their friend, get ready to become a beast.
Again, this program will not be easy. It is has stages of both high intensity and high volume. There will be days where you'll be sore, there will also be days where it all comes together and you lift some serious tonnage.
You'll be lifting at least 3 days a week, with optional 4th (and eventually 5th) days if you can tolerate it. All you need is access to a gym (or even a garage with some weights) a good deal of food, a comfy bed and a smartphone/tablet.
Nothing easy was ever worth doing.