Programs are usually set up as follows
| Lift | Sets | Reps | Weight X Reps | Rest Interval | Tempo | ||
| A1 | Bench Press | 3 | 10-12 | 90s | 40X0 | ||
| A2 | Pull up | 3 | 10-12 | 90s | 40X0 | ||
| B1 | Dips | 3 | 12-15 | 30s | 30X0 | ||
| B2 | Inc Curl | 3 | 12-15 | 30s | 30X0 | ||
| B3 | Leg Raise | 3 | 10-12 | 60s | 30X0 |
- A1, A2 is a super set so you will do the A sets back to back Bench Press then to Pull ups
- Sets designate how many times you will repeat an exercise
- Reps or rep range is the designated number of times you will lift the weight
- Weight X Reps is where you will write the weight and the reps 100X10X10X10
- Rest interval (RI) is the designated amount of time you will rest on a lift or between lifts
- Tempo designates the speed of the lift 41X1
4 is the negative also known as the eccentric where the active muscle is lengthening
1 is the pause in the lengthened position (in the hole or the bottom of a squat,bench)
X is the positive also known as the concentric phase when the active muscle contracts/shortens
1 is the pause at the top position usually the most mechanically advantageous position.
7. B1,B2,B3 are a triset and would follow the A sets