This program is designed initially as a 3-day strength training program that eventually transitions to a 6-day program, if warranted, after 6-8 weeks. The goal of the routine is to add muscle size. In order for that to happen, the workout is only a third of the puzzle. The remaining focus should be placed on nutrition and sleep. Use the program as prescribed: Day 1: Work Legs, Biceps & Forearms on Monday (70:00) Day 2: Work Back & Core on Wednesday (55:00) Day 3: Work Chest, Shoulders & Triceps on Friday (63:00) Rest on the weekend and repeat for 4-6 weeks depending on lifting experience. After that period of time, you then have the option of using the program the following way. Transition to... Day 1: Work Legs, Biceps & Forearms on Monday Day 2: Work Back & Core on Tuesday Day 3: Work Chest, Shoulders & Triceps on Wednesday Day 4: Rest Day 5: Perform Day 1 workout Day 6: Perform Day 2 workout Day 7: Perform Day 3 workout Perform the second part of the plan for an additional 6-8 weeks. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit