This level #4 plan requires 5-days a week of training, using only your bodyweight as the resistance. It is a great option when working out at home or while traveling. The goal is to perform a workout for two consecutive days, rest, then workout three straight days and rest again. Then repeat this sequence the following week. Follow this bodyweight routine for 2-4 week before transitioning to a program where you use free weights or machines. The good news is the 5 workout sessions are challenging but quick. You should get each session completed in about 35 to 45-minutes! Stay Strong Together, MICHAEL WOOD, CSCS Jefit