This 3-day split routine program will build both strength and muscle mass, over time, because it employs a 5x5 RM protocol. The majority of the exercises used are compound movements. Research shows this type of plan is one of the best models to follow if you’re looking to make gains in both of these areas. Keep in mind, you need to be warm-up prior to beginning the first set. We’ll leave that in your hands. All sets use 5x5 - this means 5 sets of 5 reps with 2:00 recovery. if you can do more than 5 reps the weight is too light. Recovery between sets is important - take the full 2:00 and use it all before moving to the next set. There are some cases, however, where supersets are used on day 2 (chest & arms) for example. Those sets will move from one set to the next with minimal rest. Day 1 - Legs & Back Day 2 - Chest & Arms Day 3 - Shoulders & Core Work Hard and Stay Strong! MICHAEL WOOD, CSCS Jefit Team Let us know what you think of the program - thanks!