This is a 4-day, intermediate-level, muscle building routine. You will train both upper and lower body twice a week for a total of 4 training sessions. Each session lasts between 70-100 minutes. **Note: Train with the heaviest weights you can manage for each exercise ....especially all 5x5 exercises. For best results, get plenty of sleep, protein and follow this plan for 6-8 weeks. Session 1: Day 1: Complete 7 exercises focused on legs and core. All leg exercises use a 5x5 format. Workout time = 73-minutes. Session 2: Day 2: Perform 8 exercises targeting the upper body. All upper body training exercises are performed for 5x5. Workout time = 106-minutes. Session 3: Day 4: This is the 2nd leg workout for the week. Workout time = 70-minutes. Some new exercises are added in this session. Session 4: Day 5: This is the 2nd upper body training session for the week. Workout time = 108-minutes. There are a few new exercises in this session too. Stay Strong Together, MICHAEL WOOD, CSCS Jefit