Looking for a full body, strength training program that will challenge you? Here it is, developed by a Jefit certified strength & conditioning specialist and former college strength & conditioning coach. You can expect a complete, full body, 4-day strength plan to follow for the next 8-weeks. *Jefit Strength Assessment* Find this test under the 'Profile" tab on your phone. Perform it at the start of week 1 and once again when you have finished the program following the completion of week 8. You have the opportunity to work your upper body and legs twice each week for two months. The goal is is to workout out every other day, giving you four sessions a week. Equipment: Dumbbell, barbell, machine Day 1: Begin with two warm-up movements. Followed with 11 exercises, 2-3 sets each. Session length = 85-minutes. Day 2: Start with two warm-up movements to prepare your body for the upcoming workout. After the warm-up you can expect 5 leg exercises, 3-4 sets each. Session length = 33-minutes. Day 3: This third session of the week begins with warm-up movement and a few sets of Reverse Hypers before move through 10 additional exercises designed to overload your upper body. Perform 2-3 sets of each. Session length = 75-minutes. Day 4: In this second leg session of the week you'll begin with 5-minutes on the bike (or available cardio). Following this, you have one light bodyweight leg set. Then hit the squats before finishing with calf work. Expect 1-4 sets per exercise. Session length is about 40-minutes. Day 5: Rest Day - you can call it quits for the week here or rest a day or two and repeat the 4 day sequence. Exercise Intensity This is key. You should be using about 80% of your 1-RM (repetition maximum) for each and every exercise. If you feel like you can handle more than the suggestion weight, or you're doing more reps., then increase the resistance so you can barely finish each set after the warm-up set. Nutrition Focus on eating about 1-1.5 grams of protein/kilogram of body weight each day. Include a protein drink after every workout containing 25-30 grams of whey protein. Make sure it contains a minimum of 3 grams of the amino acid leucine. In addition, a healthy diet using all macronutrients in each meal with plenty of water. Sleep You know the deal here. Your muscles grows during sleep so get plenty of recovery. About 8-9 hours including a short nap each day. Stay Strong, MICHAEL WOOD, CSCS Jefit Coach