<b>Who is this workout for?</b> 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 <b>Notes</b> 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. <b>Warming Up</b> 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. <b>Reps, Sets and Rest</b> 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. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!