Time: Allot 60-90 minutes for this workout as your ability to complete the primary supersets A, B and C depends on the space in your gym and availability of equipment. The warm-up and final D series make the workout appear longer on paper (pixel), although they are both ideally fluid and brief. Become more familiar with the warm-up and finishing sequences to increase your performance in the main lifts, keep your body in healthy working order and decrease total time spent in the gym.
Intensity: Moderate intensity trending higher. Weight selection starting at 60% of 1 rep-max. Its more important to complete the prescribed rep ranges, adhere to 60 second rest-intervals, and lift with proper form and tempo than increase the weight at this stage in the program. Use warm-up sets to calibrate your weight selection.
Frequency: Perform 2 times per week, minimum 48 hours rest, starting in Week 5 of the program.
Volume: High volume of 22-26 work sets and 6 critical sets of core work.