How to do the workouts

Here’s everything you need to know to navigate your way through the plan.

·      How are the Workouts Structured?

You do three workouts a week and each one contains three super-sets – two exercise done back to back. You do the same moves each week for four weeks before moving on to the next set of workouts. The workouts have been designed using a split routine system, which means you work particular muscle groups in a workouts, rather that your whole body. You do, however, work each major muscle group at least once a week.

·      Why should I do super-sets?

Doing super-sets reduces the amount of time you spend resting during a workout, which ensures that the intensity of the session remains high. The workouts tend to start with the most demanding moves at the beginning, which allows you to lift as much weight as possible. The exercises tend to get slightly less challenging as the workout progresses because you’re fatigued.

·      What weight should I use?

Pick a weight that means you struggle to complete the final couple of reps of the last set. This is likely to mean that you need to use a weight that is at least 70% of your one-rep maximum – the weight you can only lift once with perfect from.

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