Twenty Week Strength Program, Monday - Thursday! This program is designed using the following principles: specificity, progressive overload, high weight/low reps vs. low weight/high reps (muscle variation), frequency, intensity, and duration. This program is easily individualized. Each core lift has a specific lifting percentage, based on the lifters max. Each lifting percentage is designed to a specific set/rep count to generate muscular hypertrophy & strength. ***Author Recommendation- Alw