This is one of those strength training plans that does not look too aggressive at first glance. BUT IT IS, IT REQUIRES YOU TO INCREASE WEIGHT IN THE SQUAT EACH TIME YOU LIFT. Don't be swayed because some of the exercises require only one set. The majority of the exercises involve three sets and require heavy weight while doing typically more repetitions than you may be use to. For this reason your body will, in turn, have to adapt and develop. This will trigger muscle hypertrophy through progressive overload. THE GOAL: TO INCREASE THE SQUAT BY 5 POUNDS/WORKOUT OR 15 POUNDS A WEEK FOR A TOTAL OF 4-WEEKS! The end result of this program is to help you gain muscle size and strength across your entire body. FOCUS on getting plenty of sleep, one 15-30 minute nap a day and plenty of protein via meals and shake, at least 1-1.5 grams of protein per kilogram of bodyweight. Keep the cardio at a minimum during this 4-week building phase. Each workout session should take you about 45-50 minutes to finish. Stay Strong Together, MICHAEL WOOD, CSCS Jefit