This program is to be used with any exercise or exercises but more variables can complicate of course. Up to you. For the higher levels, stick to 1 exercise. Operating closer to max intensity for longer durations of time or higher reps, and with greater frequency is a half-neglected and incredibly important aspect of training. With weight lifting it is simply understood as the percentage of one's maximum amount of load [weight] they can move in a given exercise. In this program you progress in reps or duration, and frequency, rather than with weight as weights have diminishing returns in progression whilst reps, duration, and frequency all trend towards runaway progression until you reach peak human standards such as tens of thousands of reps and 24 hours in duration (running, planking, whatever). If you can give your 90% with 5 minute recovery between each 'set' of the exercise, all day every day, you will have constitutional level benefits, where the active power of your body is hardly differentiable from your passive constitution. Stamina, recovery, durability, intensity, tenacity, will all define your constitution and actions no matter what you do. To put it in other words: your body while passive will be similar to when it is active. Radioactive. This is the measure that defines truly dedicated individuals; you cannot separate the activity from the person. The principle of "anywhere, anytime" cannot be lived up to without it as well. It's fully and unapologetically aligned with the spirit of martial arts, fighting, combat. In plain muscle speak, this builds muscle density and firmness with extreme stamina. This program starts out like the Evil Russian Pushup Program then incrementally evolves. There are 14 Levels and each is a two week program. It is for duration holds and repetitive exercises such as push ups afterall. The exercise is done at regular intervals, going on for 8 - 12 hours depending on you but 10 hours should be your minimum most days. Remember that testing while not at 100% capacity is expected. In fact, sometimes it feels like you can do double what you tested. It is the mysterious lack of foundation that you are remedying with this program. Very mysterious. GO WITH OLD TEST IF NEW TEST IS LOWER. At any level you may drop back down to a lower Level or Level 1 and add more exercises. You would time them so that you do them together to get intensity from adding it all up in one bout, like a circuit. I don't recommend this however. The recommended exercises are A) Handstand against the wall or freestand, B) Horse stance thigh bone parallel to ground, stance a bit wider than shoulder, knees tracking over toes (engage glutes), feet slightly turned out, C) Plank with hands balancing on something such as the end of round dumbbells. Here it is: In this next one you alternate duration or repetition % every other set. Strengths are consolidating here and the program will simplify even moreso very soon. This is where things are very consolidated and consistent output is possible. I'm sure you can figure out the rest. If you can 100% all day with 5 minute rests or less you have reached the ideal. If your 100% takes all day then there would be no rests of course. If you have chosen a weighted exercise like a barbell or weight vest squat, start light and complete 9 Levels of the program before adding a small weight progression. 9 Levels is 18 weeks is 4.5 months which is nothing. Small variations such as turning your hands inward vs outward, position of hands or feet, angle of elbow or knee, speed and such are important to do for a variety of training. Focus on the main strong posture and movements but go through the variations to make them strong as well. If you do a circuit, test your maxes then go 50/50 or 33/33/33 or 25/25/25/25, or however many equal parts. If the day calls for intervals with 80% of rep max, you would split that 20%/20%/20%/20% if you had 4 exercises, no break between each exercise. I do NOT recommend circuits. You should focus on 1 exercise and reach the highest level then incorporate another exercise. Having 3 core exercises is good because intensity is difficult as it is before you introduce variety.