Hey there,

How many Beastly Circuits should i complete on the Monday and the Friday – 6?

I would try and do the full 6 circuits of 6 exercise with 6 reps on each, trying to increase the weight as you can, as for the upper push pull, I would do one bar combination and one DB/KB or machine combination

Bar – 4 x 6 or 5 x 5 or 6 x 4 or 8 x 3

DB etc – 2 x 12 or 3 x 10 or 4 x 6 or 3 x 8

or cycle them over a 4 week plan

The same goes for the push / pull on the Monday and Friday?

How many power circuits and push pull should i go for on the Weds?

Change the Push Pull each day and adhere to the sets/reps as above, power circuit we have used a 5 x 5 x 5 as a good session, so 5 exercises, 5 sets and 5 reps, the one I use the most is:

Power Snatch from Floor

Hang Clean Push Press

Band Box Squats

Band Bench Press

Dominator/Power Tackler or something similar both side with a cable unit

Last one….is the Tabata with weights or cardio? How many intervals?

I would do it both maybe 10 minutes with a weight exercise and 10 minutes with a cardio exercise, so a 20 seconds work 10 seconds rest for both, enjoy, ash