Here is the program if you're looking to add muscle...fast!. Follow this plan for a 12 total of weeks. Stick to the plan as seen here for the first 3-4 weeks. Following that, increase the volume each week as exercises become easy to handle. You want to focus on progressive overload for weeks 5-12. This unique strength training plan offers three different training days to really create havoc with your neuromuscular system. There are three weekly training sessions that should get done in about 50-60 minutes. Day 1: MONDAY - Perform 6 sets for each exercise, perform 4-5 repetitions only. Weight should be heavy following a few warm-up sets. Use 80-90% 1-RM and rest 90-120 seconds between sets. Day 2: WEDNESDAY - Perform 3-4 sets using 10-14 repetitions for each exercise. Use 65-70% of your 1-RM and rest 60 seconds or less between sets. Day 3: FRIDAY - Perform 3-5 sets per exercise with 6-20 repetitions for each set. Use 70-85% of your 1'RM max for all sets. Rest 60-90 seconds between sets. This weekly combination of different intensities and volume will create the training stimulus needed to build lean muscle. Focus on eating healthy with plenty of protein (1-1.5 grams/kilo of bodyweight) and staying hydrated. No processed foods or junk food!!! NONE! Sleep is critical during any building phase - especially this one. Get at least 8 hours a night and naps if necessary. You have twelve weeks to make it happen - stay consistent and be persistent! Stay Strong Together, MICHAEL WOOD, CSCS Jefit