Choose how many days you will be able to train for the week then select the 3 day or 5 day split program. Please make sure you have at least one days rest in-between the 3 day split workouts. You can add more cardio to these workouts and for your non weight training days feel free to do cardio on these days.

You will see the tempo in the descriptions, this is the speed of the exercise.

Eg 2-1-2 means 2-how many seconds on the contraction movement (movement against gravity).

1 - is the isometric movement (part of the exercise that is stationary at the middle point of the exercise).

2 - the eccentric movement (movement going with gravity)

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The key is intensity!