This strength program was developed using the top 12 most popular strength exercises by Jefit app users. All 12 of these specific exercises have been downloaded a minimum of 1.5 million times each. NOTE: Use a training temp of 1/2/3 meaning, a 1-second concentric contraction, 2-second pause or isometric hold and a 3-second eccentric lowering phase - this is where you actually build your strength. All three phases of each repetition are important and tie into the overall time under tension, but eccentric contraction is valuable. The 4-day program utilizes two upper and two lower body leg exercises. Day 1: Upper Body Workout, 8 of the top 12 exercises used, 3-5 sets each. Day 2: Lower Body Workout, cardio warm-up on Bike (or whatever you have), 4 sets of two different leg exercises. Day 3: Upper Body Workout, Same as day one - but substitute in barbell shoulder press, 4 sets per exercise. Day 4: Lower Body Workout, cardio warm-up on rowing machine, followed by two leg exercises, 5 sets each. Stay Strong, MICHAEL WOOD, CSCS Jefit Team