This training program follows an exercise prescription published in scientific journal, Physiological Reports (2015). The program was from University of Central Florida researchers. Subjects were placed in one of two groups. The study showed high-intensity training utilizing 4x5 and 6 exercises with 3-minute rest worked best for building strength and muscle hypertrophy. The protocol compared this format to a higher volume training format using 4x10-12, with 1-minute rest. The program uses the exact 6 exercises found in the study used in a 4-day training plan. Use 3-minute rest breaks between all sets like in the study. In this follow-up to the original Jefit program, in this routine, your goals is to use 80-85 percent of your 1-RM for all your sets (after you're warmed up). PROGRAM LAYOUT Day 1 & 3: Legs/Back/Bicep Day 2 & 4: Chest/Shoulder/Tricep Stay Strong Together, MICHAEL WOOD, CSCS Jefit