This is a 4-day, intermediate-level PPL strength training routine. PPL = Push/Pull/Legs. The goal is to train for three days and on day 4, repeat the cycle from the start. As a result, you'll start and finish each week with same strength workout. The routine layout would look like this for the first 4 weeks. Week 1 Training Session 1: Push (Upper Body) Day Training Session 2: Pull (Upper Body) Day Training Session 3: Legs Training Session 4: Repeat session 1 - Push Day Week 2 Training Session 1: Pull** Training Session 2: Legs Training Session 3: Push Training Session 4: Pull** Week 3 Training Session 1: Legs** Training Session 2: Push Training Session 3: Pull Training Session 4: Legs** Week 4 Training Session 1: Push** Training Session 2: Pull Training Session 3: Legs Training Session 4: Push** Keep cycling through the program this way - so each week you'll get two of the same workouts for that particular week. You basically get the same workout at the start (day 1) and end (day 4) of the week. Follow the program for 8-12 weeks for best results. Stay Strong Together MICHAEL WOOD, CSCS Jefit