This is a two day, intermediate level, 4x5 strength training program. The goal in this twice weekly program is two complete both program each week for the next 8 weeks. Each exercise in these sessions is to be completed using 4 sets of 5 repetitions. Make sure you're properly warmed-up before getting into your heavy sets. When you can perform more than 6 repetitions for a given exercise, move up to the next heaviest dumbbell. Each program should take about 60-minutes to complete. Use all your prescribed rest between sets to be ready to go heavy on the upcoming set. Stay Strong Together, MICHAEL WOOD, CSCS Jefit