Strength work (40-60 minutes)
First Pair
3x5-8 Pull-up progression
3x5-8 Squat Progression
Note: If you have access to barbells (and a squat rack), we recommend you learn how to use them instead of the squat progression. after you have perfected the basic squat.
Second Pair
3x5-8 Dip progression
3x5-8 Hinge Progression
Note: If you have access to barbells, we recommend you learn how to use them instead of the hinge progression. after you have perfected the basic hinge progression.
Third Pair
3x5-8 Row Progression
3x5-8 Push-up progression
Core Triplet
3x8-12 Anti-Extension progression
3x8-12 Anti-Rotation progression
3x8-12 Extension progression
There are nine exercises. These exercises are performed in pairs and triplets to save time. Pairing two exercises means doing a set of the first exercise, resting 90 seconds, then doing a set of the second exercise, resting 90 seconds, and repeating until you've done 3 sets of that pair.
For the triplet, you do a set of the first exercise, rest 60 seconds, do a set of the second exercise, rest 60 seconds, do a set of the third exercise, rest 60 seconds, and repeating until you've done 3 sets of that triplet.
Rest time: If 90 seconds is not enough and you are starting to drop drops (e.g. you did 8 reps the first set, but the next set of the same exercise you can only do 5-6 reps), you can rest up to 3 minutes. Quality is more important than reducing time.
Tempo: Ideally, all exercises are to be performed in "10X0" (1,0,X,O) tempo. The numbers explain how long each phase should last, and go in the order of: (1 second eccentric) On the way Down / (0 second) Pause at the Bottom / (X - accelerating fast concentric) On the way up / (0 second) Pause at the top. So 10X0 means 1 'mississippi' second duration on the way down, no pause at the bottom, explode up and no pause at the top. When "exploding up", if the actual movement is slow, that's okay, it's the intent that matters.
Overall, if your pull-up max is say 8 reps, then go for one rep short of failure such as 7-7-7 instead of 8-6-5. The key is to not work at failure for the first set or two because it significantly detracts from performance in later sets which reduces your ability to perform good reps and maximize volume to get stronger and bigger muscles.
The 90 second pairing is so that there is minimum 3 minutes rest between each set, which is 3 minutes total. This rest time is where there is 99% replenishment of ATP in the muscles, so you are not limited by fatigue in the muscles.
Sticking with failure-1 repetitions and 3 total minutes between sets of the same exercise allows you to maximize volume and effort level which is essential for strength and hypertrophy.