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This is how the system works:

• Aim for 10 sets of 10 reps, using the most efficient exercises; choose exercises that recruit a lot of muscle mass
• Superset between synergist (primary mover) and antagonist
• Use a tempo of 40×0; lower the weight for 4 seconds (eccentric action) and immediately change direction and lift explosively (concentric action)
• Rest 90 seconds in between exercises. Use a stopwatch
• When all ten sets of 10 reps are completed, the weight can be increased on either or both exercises by 2.5-5% the following week. Remember; the goal is NOT to max out during each set. The last few sets should be the most difficult.
• After completing 10×10, superset 2 other “bang for your buck” exercises. Do 3 sets of 8 reps with 90-second-long rest intervals.

I began this program last week. I will be doing legs 2 days/week. My program for the next 10.5 weeks will look like this:

Legs-Day 1
Barbell Squats 10×10 Week 1: 65 lb (too light) Week 2: 75 lb
*Superset with*
Prone Hamstring Curls 10×10 Week 1: 50 lb (too light) Week 2: 65 lb
90 seconds of rest in between exercises

Hack Squat 3×8 Week 1: 50 lb (too light) Week 2: 60 lb
*Superset with*
1 Leg Romanian Dead-lifts 3×8 Week 1: 30 lb (too light) Week 2: 35 lb
90 seconds of rest in between exercises

TAKE 3 DAYS OFF FROM LEGS

Legs-Day 2
Romanian Dead-lifts 10×10 Week 1: 85 lb (too light) Week 2: 95 lb
*Superset with*
Seated Leg Extensions 10×10 Week 1: 85 lb (perfect) Week 2: 85 lb
90 seconds of rest in between exercises

Seated Hamstring Curls 3×8 Week 1: 110 lb (too light) Week 2: 120 lb
*Superset with*
Barbell Front Lunge 3×8 Week 1: 65 lb (too light) Week 2: 75 lb
90 seconds of rest in between exercises

TAKE 2 DAYS OFF FROM LEGS