This is a 4 day split between Push/Pull/Legs. Don’t forget to be efficiently warmed up before each working set. The program may list 3 sets, but these are the working sets. You should do 1-2 warmups before going into the first movement . In addition, please take sufficient rest periods between each working set so you can maximize the effort put into each movement. Tempo: This is an important aspect to training. Each exercise will tell you the tempo of the movement. For example: 3010, this means the exercise should have a 3 second negative, 0 seconds at the bottom, 1 second positive, and 0 seconds at the top. In other words: 3 seconds down and 1 second up.