This is a 3-day beginner, 5x5 strength training plan. All the exercises featured in this strength program require only a barbell. Each major muscle group will be worked with two different exercises for a total of ten sets. This is more than enough to stimulate muscle growth over a 2-3 month period. The key is making sure each set of 5 repetitions is challenging to the point that you cannot do more than 6 repetition. When you can ...increase the weight by 5 percent for upper body and 10 percent for lower body exercises. Day 1: Upper Body Day 2: Lower Body Day 3: Upper Body Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit