This is an 8-week, beginner strength training program. It is designed to work all your major muscle groups, three times a week. Workout sessions should take 30-45 minutes depending on training experience. There is a follow-up routine, phase 2, to this program which is basically the same plan with a higher volume (sets x repetitions) for each session. Build a strong base (or foundation) with this plan and progress from here. Again, this program should be performed 3x/week for 8-weeks (24 workouts) before moving to phase 2. Stay Strong, MICHAEL WOOD, CSCS Jefit Team