This is a 7-day, intermediate level, strength training program designed to build strength. In addition to three strength sessions, there are a few cardio routines mixed in with a day of stretching. The great thing about this routine? So, the routine is ideal for either the gym or at home. No excuses not to train. Goal: 7x week for 4 weeks. Each weekly workout adds 5 seconds for each exercise in terms of time under tension or duration. The routine offers three training days - all 50-60 minutes in length - with typically 6-7 exercises for usually 3-4 sets each. Stay Strong Together, Michael Wood, CSCS Jefit