This 3-day split routine. The idea behind this program? Build both strength and muscle mass, over time. The routine employs a 5x5 RM strength training protocol. The majority of the exercises used are compound movements. Research shows this type of plan is one of the best models to follow if you’re looking to make gains in both of these areas. Keep in mind, you need to be warm-up prior to beginning of your first set. We’ll leave that in your hands. All sets use 5x5 - this means, perform 5 sets of 5 reps with 2:00 recovery between sets. Keep in mind, if you can do more than 5 reps the weight is too light. Recovery between sets is important - take the full 2:00 and use it all before moving to the next set. There are some cases, however, where supersets are used on day 2 (chest & arms) for example. Those sets will move from one set to the next with minimal rest. Day 1 - Legs & Back Day 2 - Chest & Arms Day 3 - Shoulders & Core Stay Strong Together, MICHAEL WOOD, CSCS Jefit