Monday, Tuesday and Thursday are intense lifting days. On these days, the exercises are arranged in supersets. Perform a drop set on the last round of the second superset. On Monday, for example, do 4 sets each of squats immediately followed by deadlifts. Rest two minutes between each pair of squats and deadlifts. Perform the second superset after completing the first superset. Finish the second superset with a drop set (fourth set of one leg squat, leg extension, and lying hamstring curl. Do 12 reps at your chosen weight, decrease the weight by 10 percent and do 12 more reps. Continue dropping weight until you reach failure). The final drop set is extremely difficult, so you will have to build stamina gradually in order to do this workout.
Do aerobics on Wednesday, Friday and Saturday. The lifting days are so intense that you should do sustained aerobics at about 70 percent of maximum effort. Decrease the intensity on Saturday. Go for a walk or hike.
Listen to your body. This workout is extremely rigorous. Begin with only 1 or 2 sets for each exercise if you are unaccustomed to training. Build up gradually. Overtraining can be dangerous. Train within your capacity. However, don’t be a wimp. Striving and struggle are critical elements for success.