This program is designed to help a 26-year-old female with 4 years of gym experience increase her muscle mass. It includes 4 workouts per week with two lower body workouts and two upper body workouts. Each of the workouts starts with a warm-up and stretching exercises and ends with a cool-down. The schedule is two consecutive workout days, one rest day, then two more workout days followed by a rest day before starting the cycle again.