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Medium cycles : This cycle ranges from 6 to 8 weeks that can help you gain lean muscle mass with a strict diet and workouts.: This cycle ranges from 6 to 8 weeks that can help you gain lean muscle mass with a strict diet and workouts. Slowdowns/off days: This is what happens when you don't work out at an intense pace. The slowdown lasts between the third and fourth week of the training cycle to help get rid of all the toxins you created. This time would last for 2 weeks, then a second week of slowdowns then another 4 weeks of faster weights then another 6 weeks.You can also use interval training every 3.5 weeks to help build endurance and lean muscle mass over 3 weeks. You can also increase the intensity of all workouts by adding more weight to the bar. But, what if you don't want to do all the hard work on week 3?The 5x a week programNow it's up to you which way you want to use interval training with your workout schedules. Either you want to use this 5x a week program or you want to try an interval program on week 3 when using a strict diet and a moderate cardio routine.In this program I don't use weights during each interval session which reduces injury risk and allows you more flexibility in the programming to do as many reps as you need each workout. In contrast to a 5x a week program, you train heavy each day and do 5 sets of 5 with 3 minutes rest between sets. Your main goal is simply to get stronger and more muscular over 3 months or so.Before I start, I want to point out that you need to take a close look at the results that will result from this plan. What you will gain in strength and lean muscle mass will be completely dependent on the intensity of each workout. If you use a moderate cardio program, your gains won't happen at all while it's in the middle of training for this plan. So, if your goal is to get stronger, then only the moderate cardio program will help you develop that ability if you are trying to maintain your current level of strength and muscle.The 5x a week interval training programThe following 4 exercises will build strength and muscular endurance. Here's the workout program for you:Week 5MondaySquat – 3 x 5, 10% of 1RMDeadlift – 3 x 5, 10% of 1RMDumbbell Bench Press – 3 x 5, 10% of 1RMThursdayT-Bar Row – 3 xRelated Article: