Most of these exercises are based on the videos of the YouTube channel Athlean-X Day 1 - Back Effective reps exercise for the back. Start with an ignition set of 8-12 reps, after 15 seconds do as many reps are needed to reach the total amount of 20 reps. i.e. 12, 15 secs, 8, 15 secs, 6, 15 secs, 4, 15 secs, and 2 more to reach 20 reps. Day 2 - Chest and shoulders Mainly for chest, but it stimulates as well many other muscles in the shoulders, arms, and back. Exercises are linked, you perform the first and immediately after (max 15 seconds) the second. In the first exercise you raise up the reps at each set (6, 8, 10, 12), the second one you keep the reps at 15 (except the push-up series). Remember, do not sacrifice the form, use a weight that you can handle with the max rep. Push-ups have to be done till failure, if you are like Hulk, add some weight on your back Dips can be done weighted. Day 3 - Legs The most important part in this workout is to start with an ignition set. For instance, if the workout says 15 reps, you first do 8 reps, you rest 15 seconds, and you do as much reps as you can till you reach the total of 15 reps, always rest 15 seconds max between each set. Double it for those exercises that stimulates only one leg at a time, obviously. Watch some video about performing the Spanish squats, it's extremely useful, and it must be performed correctly. D4 - Arms Here we use the same principle used for the legs, you start with an ignition set of 12, and immediately after (max 15 seconds) you do as many reps are required to reach the total amount of effective reps. For instance with Barbell Curls, you start with 12, 15 secs, 8 reps, 15 seconds, 6 reps, 15 seconds, 4 reps, 15 seconds, and finally 2 more reps, to reach the MER of 20. With the Chin-up just use a normal horizontal bar, do one rep but keep the traction position as long as you can. Rest 15 seconds and repeat.