This workout is short, but brought me great gains in size and strength. It is heavy and does not take but 45 min each time. Using this workout I put 50 pounds on my squatted 35 on my deadlift 2 months of following this program. My family grew by one so time became precious, so I just focused on the basics.First I bottom squatted 10 singles, first 3 warm up sets, last seven work sets with one min rest between sets. I moved up ten pounds on each set making sure I was 5 pounds heavier then the week before. next was power pulls from the floor, 5 sets 5 singles, start with about half of your best clean and work up from there, I like to add 5 to 10 pound jumps because I like to increase ever work out. Next came press any kind of presses. SometimesI did military, next time I did push jerk, what ever I felt like. Some times I would start with one and with another (normally did this when I went really heavy).these again were singles done with just enough tine to catch a short breathe and load plates. The final thing was weighted sit-ups 2 sets, then done for day.
Second workout of week started with dead lifts done same manner as the squat work out on first day. Then incline bench press 3 singles after 2 warm up sets of 5 again 5 pound increases every week. Shrugs 5 sets 5 reps is next; I love doing these so I spent a little more time on these. Neck strap followed, I did one set 20 reps, and then finished off with 2 sets bent knee sit-ups for 40 reps.
I feel this program is great if you are pressed for time and have a lot of other responsibilities. I was working 60 hours and training my high school kids who lift in my club. My time with my family is very important also; so with a new baby, short and sweet was the way to go. This workout kept me training for those 2 months, but as I said my squat went from 510 to 560 , and my deadlift went up to 525, so it also made me stronger. It is tough because of the workload in the small amount of time. But it will raise you strength and endurance. good luck.