i own the book. i havent started a program, only done a couple of the workouts. Think V-Diet exercises. Read over those routines and you will see, the workouts are at a fast past, as fast as possible while keeping form. as soon as you cant do a rep with the same tenacity while maintaining form, you rest and do again. mostly full body routines. i dont really want to give away too many details as he is selling it and there is a wealth of free knowledge on this website already. you can look up his articles, he has exerpts from it on here.