Hi Dave and thanks for your words glad to be of assistance, the exercises listed without %’s are basically close to failure but should be able to be achieved, for example a 6,5,4 rep pattern, is around 80 – 90%, progressing from that each week, as to the hypertrophy work have a read of my Rule of 24 progressions and you could do an upper body push/pull super set on the Saturday, I encourage my guys to have minimal rest between the super sets and a 1 minute break after the super set, cheers, ashley