Each lift requires 4 working sets, not including 1 to 2 warm-up sets. 1 working set = 12 reps. This is a volume-based, progressive overload resistance training program. This means that your total volume for a given lift should always increase week-to-week until you can't lift 4 sets of 12 with proper form. Always start you sets with a warm-up to make sure you're using proper form, warm-up you muscles, and to make sure your machine is correctly adjusted. You warm-up weight should be half your working set's weight. When you begin this program, start your lifts at a little more than half your 1-rep max. For example, if the most you can lift on the chest press machine is 160 pounds once, start your chest press lift in this program at 80-90 pounds. For each lift, stay at the same weight throughout the week. During the next week, try to increase your weight by 5 pounds, but by no more than 10% of your previous week's weight for a given lift. Continue this cycle week after week. By the way, you'll definitely build muscle with this plan, but if you want to lose fat and get lean you'll need to get your nutrition in check. For details on how to do this, I have entire course you can find at https://buildmusclegetlean.com.