You perform the workout three times a week. The most popular schedule is Monday, Wednsday and Friday.

Workout 1: Dynamic and Repetition

Speed squats 10 x 2

Speed benches 8 x 3

Power cleans 6 x 3

Chinups 4 x 6-8

Parallel bar dips 3 x 8-10

Hanging leg raises 3 x 20

Workout 2: Light and Recovery

Front squats 8 x 3

Explosive rep pushups 8 x 3

Pullovers 3 x 10

Cable Curls 3 x 10

Steep-incline situps 3 x 20

Workout 3: Heavy and Maximum effort

Bottom position squats or sumo deadlifts 5-8 x 1 - 3

Bottom position bench presses, rack lockouts or incline presses 5-8 x 1 - 3

Bent over rows 4 x 6 - 8

Skull crushers 3 x 10

Barbell curls 3 x 10

Hanging leg raises 3 x 20