The program is executed in 3 PHASES: Phase 1: Introduction to Hypertrophy (4 weeks). Mid-range rep-count, multiple dynamic resistance training techniques. Phase 2: Increased Power (4 weeks). Mid to high-range rep-count, more "full-body lifts." Phase 3: Maximum Output (4 weeks). Low to high-range rep-count, focusing on maximum lift ability and cardiovascular output (VO2 Max). Each phase includes 6 working days and 1 rest day per week. No more then 1 cardio-focused day per week.

You will need free weights (barbell and dumbbell), as well as machines and cables typically found at most gyms. If you are not able to utilize the prescribed equipment during this program, it would still be useful to substitute with something similar (i.e. an EZ bar can be substituted with a straight bar, or even two dumbbells).

You should be lifting a weight heavy enough to force you to failure at the last rep of the given rep range for each set, or at least something close to that. It is common practice to start light and gradually increase weight as you dial down your required weight for you. Once you figure out what weight will help you reach failure, make sure to take note of it for next time you train using the same exercise.