12 week, 3 phase program. This is a 4-consecutive day split which means you do workouts 1-4 take a rest day then start back with workout 1.

Phase 1 (Weeks 1-4)
Train with 6 reps on heavy sets and 12 reps on light sets. You do two heavy sets and two light sets for most exercises. Rest periods during first phase is 60 seconds.

Phase 2 (Weeks 5-8)
Heavy sets drop to 5 reps per set while light sets go up to 15 reps per set. Lighter sets also increase to three per exercise to increase volume and total calories burned. Rest periods drop to 30 seconds between sets.

Phase 3 (Weeks 9-12)
Reps on heavy sets drop to 4 per set while light sets increase to 20 reps. In this phase, heavy sets increase to three. Rest periods remain 30 seconds.

At the end of phase 3 you can continue the 12 week program if you feel like you have more body fat to lose. Take a week off the gym with an active rest period, in which you do other activities a minimum of six days per week. Start over with phase 1.

*NOTE*
Cardio is done 2-3 times per week. Pick a day/exercise and do 30mins-1hour of cardio on those days.