Begin with 55% of your 1RM for each lift. Each lift is performed 6 times a week. You do 6 sets of 3 the first week, 6 sets of 4 the second week, and 6 sets of 5 on the third and final week of the cycle. After each 3 week cycle add 5% to each of your working weights and begin a new cycle. When you eventually stick, divide your working weights by .8 , then take the result of that and multiply it by .55 to arrive at your new starting weight. This part of the workout should take about 40 mins. To prevent boredom in addition to the above I use body building sets with the following split: M & Th: A Upper Leg Movement and Calves T & F: An Upper Body Press and Tris W & S: An Upper Body Pull and Bis Upper Leg and Torso get 3-5 sets of 8-12 reps, and Calves, Tris, and Bis get 2-4 sets of 10-15. Ab work can be done between those sets. This part of the workout should take about 10 - 20 mins. All total you should be in and out in about an hour. Any more than that and you are wasting your time. Happy lifting!