With this PrimeFit full-body program, 45 minute sessions allow you to increase volume slightly, add core work, and still keep recovery high. This is a clean, balanced 3-day full-body plan (M / W / F) built around machines + compound lifts, assisted pull-ups every session, and dumbbells mainly for arms, optimized for strength and long-term progress. Program Structure (45 Minutes) • 5–7 min warm-up • 7–8 exercises per session • 3 working sets for compounds • 2–3 sets for accessories • 60–90 sec rest for compounds • 45–60 sec rest for arms/core Rep ranges emphasize strength + hypertrophy (6–12 reps). Jefit: Embrace the Grind, MICHAEL WOOD, CSCS JeFit Team