The Plan
Your Schedule
Do the circuit twice a week, never on back-to-back days, so your muscles have time to recover. If you play high-intensity sports such as basketball or tennis, begin with 1 bout a week, and work up to 2 as you get fitter.
How Heavy To Go
Work sets should feel like work. For a general idea of what weight to start with, try 50 to 80 percent of body weight for bench presses, 80 to 100 percent for dead lifts, and 5 to 10 pounds for chin-ups.
Get Even Stronger
Make work sets heavier every session. Each workout, aim to go up 5 pounds for the bench, 10 for the dead lift, and 1 or 2 pounds for chin-ups. This may seem like a lot, but these are the steady strength gains this program produces.
How Hard To Push
Your VO2 max intervals should feel as if you’re at 95 percent of what you can do. (Push to 100 percent and you won’t make it through all 5 rounds.) For threshold intervals, dial back to 80 percent of max effort.
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