It’s that one essential workout that you’ll commit to memory, keep in your back pocket or save on your cell phone. You’ll know the exercises you need to do, the order of exercises; and you’ll easily adapt it to your changing fitness level and goals using the chart below. You’ll get better results too, because you’ll waste less time st the gym - you’ve got a plan and you’re sticking to it.
The program is designed as a circuit of compound or super sets. You work opposing body parts, with continual flow from one exercise to the next, rest only as needed. This maximizes your time and can also help burn more calories each time you Workout.
Beginners focus on building endurance, and do 1-2 sets of 15 repetitions; if you’re doing 2 sets, repeat the super set before going onto the next exercises. If you’re working out on your own, weight selection is trial and error: if you can only do 12 reps, it’s too much weight, if you can do 20 reps it’s not enough weight.
Goal | Sets | Reps | Weight (% 1 Rep Max) | Rest* |
Endurance/Beginner | 1-2 | 12-20 | Low-Moderate (60-70%) | 0-:90 |
Increase Size | 3-4 | 8-12 | Moderate - High (70-85%) | 0-:60 |
Maximum Strength | 3-6 | 1-10 | High - Maximal (80-100%) | 3:00 |
*when trading with compound sets, the second exercise is considered an active rest periods
