Guys seriously its Swole's workout I PM'd him and he set me up. I would never take credit for sumthing that I did not come up with on my own. I will say this it's not complicated just ass busting reps and pace. The wieghts I used would suprise you, but the amount of reps I did would too. I never went over 315 but the reps were never less than 20 per set either. Not many diffrent exercises. Just basics with high reps. Keep you a barf bucket close by unless you like squatting in a puddle of puke. It is too the xtreme fellas.