Full body training for size and strength This program consists of heavy, light and medium days to take you through a wide variety of exercises and rep selections throughout a 5 day week to keep progression moving along. Ideally the program would be run as Monday: heavy Tuesday: light Wednesday: medium Thursday: rest Friday: heavy Saturday: light Sunday: rest Then repeat the same the next weeks. Adding weight to the bar once all reps in the sets have been reached. This approach will give you the opportunity to hit all muscles 60 times within a 12 week period, plenty of times to make improvements in both strength and size.