This intermediate, 3-day workout will help you build strength and add lean muscle mass. The majority of exercises in each 3-day routine will require the use of minimal exercise equipment: a pair of dumbbells and a few strength machines. Follow the max-RM training format for all prescribed sets in the programs. Meaning, if you're asked to perform 8 repetitions, the weight should be just heavy enough to complete that many repetitions, not 10 or 12. Each workout day includes a series of supersets. When you come across this, be prepared for minimal rest between sets. You will typically work opposite muscle groups. As with any other strength program that looks to maximize muscle mass gain, plenty of sleep and proper nutrition are required. Your focus: consume a surplus of calories and adequate protein. Try using the nutrition app - Myfitnesspal or LoseIt - to help you more in this area. Monday - training volume: 24 sets (session length = 60-minutes) Wednesday - volume: 23 sets (session length = 55-minutes) Saturday - volume: 26 sets (session length = 70-minutes) Stay Strong Together, MICHAEL WOOD, CSCS Jefit