This routine is based on a 6 day resistance trainig split. The first 3 days of the week are strength days where the focus will be on performing most exercises with 4-6 sets of 3-8 repetitions. Rest time on strength based days is between 90 seconds and 3 minutes. Days 4-6 are focused on hypertrophy where we will lighten the load, change the exercise selection and train in rep ranges of primarily 10-15. Rest time on hypertrophy days is between 30 and 90 seconds.