This program is a 4 day per week upper lower, with modifications which allow for an even distribution of work. Utilising high frequency for the back and super sets, every muscle in the body is targeted. Schedule: Day 1 - Upper 1 Day 2 - Lower 1 Day 3 - Rest Day 4 - Upper 2 Day 5 - Lower 2 Day 6 - Rest Day 7 - Rest This program could also be run on a day on / day off schedule, inserting rest days between each workout - particularly if the back needs more recovery time. Rest Periods: Each exercise has an inbuilt rest timer of 2.5 minutes, except for super sets which use 2 minute rest. Feel free to rest more or less than this.