This routine is a follow up to the intermediate and advanced program versions previously developed by the Jefit team. The idea behind this particular program is 3-day workout plan to be completed each week with a rest day in between sessions. Eventually, you can progress from the current prescribed plan to using the program as a 3 day on - 1-day off - 3 day on, training format performed over the course of 8-weeks. Remember to start initially with 3 workout sessions before progressing to 6 sessions/week after 2-4 weeks (depending on fitness level). Sessions are between 45 to 50-minutes long. Day 1 - LEGS & BACK: -includes 3-4 sets for the legs and back (dumbbell and machine exercises). Day 2 - CHEST & SHOULDERS: -includes a full superset workout moving between chest/shoulder exercises. Day 3 - CORE & ARMS: -includes a core exercise paired with either a bicep or tricep exercise. Expect to see supersets. After 1-3 weeks, try to repeat this sequence twice during a 6 day period. Stay Strong Together, MICHAEL WOOD, CSCS Jefit