This is a 3-day a week, full body strength training program geared towards an intermediate level gym-goer. Each training session offer two compound exercises per muscle group. You will perform 3 x 2 compound sets each workout x 3 days = 18 sets per muscle group each week. Why is this important? No matter what training frequency you choose, performing 10 to 20 working sets per muscle group each week has been associated with building maximum muscle. A 2016 research study published in the Journal of Sports Sciences found that performing 10 sets per week or more saw a 10 percent increase in muscle compared to 5 to 9 sets per week. Follow the program for 8 to 12 weeks for best results. Perform a warm-up set and then all working sets should be reach almost total muscle failure, meaning, you should just be able to finish each set. If not, increase the weight accordingly. Day 1: Strength/Hypertrophy. Perform 12 exercises for 3 sets each. Then you can finish with some isolation exercises. Total workout time = 118-minutes with all isolated exercises. Focus on overload progression in compound exercises. Day 2: Calisthenics/Strengh. Complete 11 different exercises for 3 sets each. Total workout time = 118-minutes. Day 3: Strength/Hypertrophy. This session includes 12 different exercises for 3 sets each. Workout time = 118-minutes. This is a combo workout that offers dumbbell/barbell/bodyweight/machine exercises. Stay Strong Together, Desper.