This is a 4-day beginner muscle hypertrophy program (phase 2) that is used to increase muscle size. The goal is to follow the plan for 4-weeks switching between an upper body & lower body workout. There are four sessions you need to perform in a given week. Workouts are to be completed every other day in a given week with “active” recovery scheduled on the weekends. Workout A Day 1 - Upper Body Day 2 - Lower Body Day 3 - Upper Body Day 4 - Lower Body As with any muscle hypertrophy plan, strength training is a key ingredient. Nutrition, however, is the “must have” component that needs be checked off each day and over the course of each week. This has to happen for the next month in order to build metabolically active lean muscle mass. Work on consuming at least 1 gram of protein per kilogram of body weight each day. This can feel like a chore at times. Make sure you eat high density, nutritious meals. When you need to supplement with a whey protein drink make sure it contains all the essential amino acids especially leucine which is a branch-chain amino acid and critical for muscle protein synthesis. Jefit: Your Ultimate Strength Training Companion, MICHAEL WOOD, CSCS JeFit