Workouts are grouped as follows: Full body workouts at the top of the page are for the beginner. Use a separate workout each day of the week you workout and do not repeat a workout until the following week. They are designed for people who workout 3 times per week for general health with no exercise restrictions. Intermediate workouts are grouped into 4 different workouts. These workouts are for an individual with aesthetic goals, who exercises 4 times per week and wants to tone specific areas with isolation exercises. There are full body workouts in the intermediate section which are more advanced than the beginner full body workouts. Workout categories are also based on individual goals (bodybuilding, strongman, powerlifting, athlete, etc.). Many of the exercises within these workouts link to the video library for your reference to form. Simply click on any exercise in red and it will forward to the library.

The routines within the various workouts all follow the same general format. The exercise name is listed first and links directly to the video library for reference to form. Below the name of the exercise you will find the prescribed number of sets and repetitions 

Push Ups 3 x 10 refers to 3 sets of 10 reps in that exercise

When more than one exercise is listed in a line a superset is implied and the lifter would do both exercises in the same set.

Push Ups / Lateral Raise implies doing the prescribed number of repetitions in the Push Up, then immediately going into a Lateral Raise for a given number of reps before resting.

In this example: 3 x 10 x 10 5's  the lifter would do 10 Push Ups and 10 Lateral Raises with 5 lb dumbbells then rest.