This is an intermediate (phase 3), full body, 4-day split strength training plan. Research shows that four versus three days is better for building muscle mass if intensity is equal across the board. The program is split into the following training days: Day 1: Back & Core Day 2: Bicep/Forearm/Tricep Day 3: Chest & Shoulder Day 4: Legs *Repeat this sequence again, following 24-hours rest. What you can expect from the workout. Each session is about an hour long. No supersets. Each sessions has about 20-30 total sets. The majority of your sets require 5-10 repetitions. This means you need to go heavy on the weight, use good form, and be able to only perform the suggested number of repetitions. Once you can move past that number, increase your resistance by 5 percent for upper body and 10% for lower body exercises. Stay Strong Together, MICHAEL WOOD, CSCS Jefit