- 12 weeks
 - 4 different sessions that can be spread over a week, or done in this order, but you MUST not train 4 sessions per week.
 - Ex: Day #1: Legs, Chest, and Shoulders
 Day #2: Legs, Back, and Arms
 Day #3: Chest, Shoulders, Legs, and Stomach
 Day #4: Back, Legs, Chest, and Arms
 Suitable for those who have trained a bit and need a progression and plan for your training.
 Suitable for a regular fitness center with equipment.