Perform the "A" exercises back to back, until four sets are completed, then continue to B, C, and D.

The weights lifted should make the final repetition seem near-impossible, whether that is eight reps or twelve.

Write down your repetitions, weights, and rest periods for future reference; you'll need them!

Week 1: Find appropriate weights to challenge yourself, and achieve perfect form.

Week 2: Add 2-5 repetitions per set.

Week 3: Repeat the previous week and clean up your form. 

Week 4: Add weight and attempt to maintain your repetitions per set... with a heavier load. 

(For the body weight exercises listed, simply add another 2-5 repetitions per set.)

Week 5: Repeat the previous week and clean up your form.

Week 6 and beyond: Repeat the program, get back to sets of 8 repetitions, but now with a heavier starting weight.