Follow the plan as detailed on this page.

Warm-up

Start by warming up your muscles to prepare them for the workout.
I have created a warm-up routine which you can follow, or feel free to choose your own method.
Your workout may already include some specific warm-up exercises.

https://cameronfrancey.com/exercise-plans/pre-exercise-warm-up-guide/

The main objective is to make sure to prepare your muscles for the workout you are about to perform.

Workout to follow

The planner tab lists what workout or workouts to do on each day of the week. The other tab or tabs contain the workouts. Perform the exercises in the order listed in the relevant workout tab.

Post Exercise Cool Down

A short post-workout cool down routine has a number of benefits. Reducing the chance of muscle soreness, and aiding muscle rebuilding after exercising are a couple of the reasons.
I have created a general cool down routine which you can follow, or feel free to choose your own method. Your workout may already include some specific cooldown exercises.

https://cameronfrancey.com/exercise-plans/post-exercise-cool-down-guide/