Who is this workout for? This workout is designed for a gym or fitness center where a squat rack and bench press is available. It focuses upon heavy lifts to increase muscle mass and gaining during exercise performance. Based on your goals: - 8 reps for strength - 10 to 15 reps for tone and hypertrophy Notes You are able to insert cardio exercises into the days being performed. If you would like to perform more cardio, you can substitute rest days for cardio days. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!