Modified - more abs work ------------------------ First, some nomenclature: 3x10 - in this case, it reads three sets of ten repetitions 2x5, 1x5+ - this reads as, two sets of 5, one set of at least 5, but as many as possible (more to come on this later) SS - this reads as superset (two exercises performed back to back with no rest in between. SUPASET) BB - barbell DB - dumbbell YOU SAY TO ADD WEIGHT LINEARLY, BUT HOW MUCH WEIGHT DO YOU ADD PER SESSION? •2.5kg/5lbs for upper body lifts (bench press, row, overhead press) •2.5kg/5lbs for squats •5kg/10lbs for deadlifts WARMUPS (idea courtesy of /u/Gawd1) I'm a big believer in just practising the movement as a warmup. So you can use bench press to warm up for bench press. Or squats to warm up for squats. You get the idea. The goal of a warmup is to get blood into the muscles and joints that are going to be used, and also to start drilling the motor patterns into your body for form purposes. As an example, if you're going to be benching 200lbs as your top set for that day, your warmups could look something like this: Empty bar x 10 95lbs x10 135lbs x5 185lbs x3 200lbs 4x5, 1x5+ Warming up is a very individual thing, however, so do whatever you want to get yourself prepared for the lifts. If you like foam rolling, great. If you like some dynamic stretches and things like clapping pushups, great. Do whatever you want to do. The only recommendation is that I would avoid static stretches before lifting. REST Rest as long as is needed between sets. For a general guideline, I would recommend: •3-5 minutes between your first exercise of the day •1-3 minutes between all your other exercises Don't worry too much about rest times, and worry more about just getting all your sets and reps in. ----------------------------------------------- The Ultimate 8-Week HIIT Program Phase 1 (1:4): Weeks 1-2 ◾15 seconds: High-intensity exercise ◾60 seconds: Rest or low-intensity exercise Repeat another 10 times, followed by a final 15-second high-intensity blast. Total time: 14 minutes Phase 2 (1:2): Weeks 3-4 ◾30 seconds: High-intensity exercise ◾60 seconds: Rest or low-intensity exercise Repeat another 10 times, followed by a final 30-second high-intensity blast. Total time: 17 minutes Phase 3 (1:1): Weeks 5-6 ◾30 seconds: High-intensity exercise ◾30 seconds: Rest or low-intensity exercise Repeat another 11 times, followed by a final 30-second high-intensity blast. Total time: 18.5 minutes Phase 4 (2:1): Week 7-8 ◾30 seconds: High-intensity exercise ◾15 seconds: Rest or low-intensity exercise Repeat another 25 times, followed by a final 30-second high-intensity blast. Total time: 20 minutes