*For the standard schedule, you will perform 4 sets of 6 repetitions for each exercise. With a 2 minute rest between each set & exercise.

EXAMPLE...

Deadlift: Set 1 (6 reps), 2 minute rest, Set 2 (6 reps), 2 minute rest, Set 3 (6 reps), 2 minute rest, Set 4 (6 reps)

2 minute rest. Next exercise.

Bench Press: Set 1 (6 reps), 2 minute rest, Set 2 (6 reps), 2 minute rest, Set 3 (6 reps), 2 minute rest, Set 4 (6 reps)

2 minute rest. Next exercise.

Squat: Set 1 (6 reps), 2 minute rest, Set 2 (6 reps), 2 minute rest, Set 3 (6 reps), 2 minute rest, Set 4 (6 reps)

2 Minute rest. Next exercise.

Row or Pull: Set 1 (6 reps), 2 minute rest, Set 2 (6 reps), 2 minute rest, Set 3 (6 reps), 2 minute rest, Set 4 (6 reps)

Complete

If you are doing the lighter express version. You will only do 1 set of 6 repetitions for each exercise above.