STS is a three-day-per-week strength training program. We suggest you allow at least one day off between STS workouts to allow your body adequate time to recover (e.g. M-W-F or T-TH-S). Each week you will do two upper body and one lower body. If necessary you may do any upper body and lower body workout on consecutive days. You may, and should, do your favorite cardio workouts on off days or even double up your cardio and STS workouts on the same day.

STS is a three-day-per-week strength training program. We suggest you allow at least one day off between STS workouts to allow your body adequate time to recover (e.g. M-W-F or T-TH-S). Each week you will do two upper body and one lower body. If necessary you may do any upper body and lower body workout on consecutive days. You may, and should, do your favorite cardio workouts on off days or even double up your cardio and STS workouts on the same day.

STS is a three-day-per-week strength training program. We suggest you allow at least one day off between STS workouts to allow your body adequate time to recover (e.g. M-W-F or T-TH-S). Each week you will do two upper body and one lower body. If necessary you may do any upper body and lower body workout on consecutive days. You may, and should, do your favorite cardio workouts on off days or even double up your cardio and STS workouts on the same day.

STS Mesocycle 01 is all about muscle endurance. You will lift weights that are 60-70% of your 1RM. This Mesocycle lasts for four weeks and you get to a different set of exercise each week.Each week will feature a different workout for every muscle group. Your rep range will be around 15 reps or more for most exercises, but to total failure for many others like push-ups, pull-ups and band work.

STS Mesocycle 01 is all about muscle endurance. You will lift weights that are 60-70% of your 1RM. This Mesocycle lasts for four weeks and you get to a different set of exercise each week.Each week will feature a different workout for every muscle group. Your rep range will be around 15 reps or more for most exercises, but to total failure for many others like push-ups, pull-ups and band work.