2 x 6 means 2 sets with the Goal of 6. 3 x 8 means 3 sets with the Goal of 8. Etc. Starting out, select a load you can manage no less than Goal -1 in the first set. >7 reps in the bench press is fine, <6 is not. Each workout has two compound movements and one accessory movement. Always start big (squats) and finish small (calves, biceps/triceps, etc). In the example above, you can choose whether you want rows on Monday, Overhead Press on Wednesday, or vice versa. With regards to accessory movements, you can choose whether you like one each workout or two; to save time, for example, you can do biceps and triceps back to back, e.g. alternate curls and pushdowns with 60-90 sec rest in between movements. [10] Rest at least 3 minutes between sets, preferably more between sets of deadlift and squat. [11] Use sample routine as is if you’re dieting, preferably eating more on training days, less on rest days, e.g. as outlined in The Leangains Guide. Done right, this will result in strength and muscle gain up to and including the intermediate stage. No deload if you’re dieting. No need