5x5 on all major lifts 3 min rest goal is to be increasing the 5 rep max weight every week by 5 kg until it stops working that could be anywhere from 8 to 12 weeks or more 8x8 secondary 30 - 60 second rest Pick a weight you can do 8 clean reps but not 9 and reduce weight every set don't worry if you fail at 7 do a rest pause if it feels to light slow the movement down and do all 8 sets Keep you calories up and keep the cardio down to 1 day a week and keep it light and only if you have to. It would be better to skip the cardio you will see why after the first week , this is an intense program and not for the feint hearted. Go Hard or Go Home Rev 1