If you're looking to get stronger as part of this program, you're in the right place. Putting yourself through the wringer with this modified version of Dr. McGuff's 'big five' workout will do it. The modification involves turning it into the 'big four' workout by omitting the final exercise which is a leg press.

Why omit the legs? In my experience a to-failure set of legs is unnecessary given the rest of the week's training load. The big five was designed primarily for those looking to develop fitness through strength training and in Dr. McGuff's normal protocol is not paired with extremely intense, leg heavy cardio during the week. For example, on days where this cardio involves intervals on the bike, you'll likely feel as though you've put yourself through a massive leg workout anyway--the direct muscular pain will rival what you'd feel after a best-ever set of squats. If you're keen to add those legs back in however, go right ahead. Just make sure doing so doesn't impinge on your ability to meet and progress in your Baseline Workouts.

The workout itself involves four movements (add leg press for all five): seated row, chest press, narrow grip pull-down, and shoulder press. Machines are given preference over free weights simply to avoid potential injury, although with a spotter and careful attention to form the movements could be performed with free weights. One set of each exercise is performed, sequentially, with approx. 30 seconds of rest between each exercise (just enough to grab a drink from a water bottle, move between machines, and reset the timer). Each set is comprised of as many 10-12 second reps as possible. Each rep needs to be done slowly and with absolute control (no momentum!)--five or six seconds for the concentric (positive) phase and five or six seconds for the eccentric (negative) phase.

Weights should be chosen so that 9-12 repetitions can be completed. If fewer than 9 reps are completed then the weight is too heavy. If 12 or more repetitions are completed then it is time to move up to a heavier weight. On any given workout, always go to failure, even if that means completing more than 12 reps--just adjust for the next workout. You should always fail on an actual repetition--no stopping after a really hard rep and just thinking that you couldn't possibly do another one so you're done. Imagine that gun to your head and try one more. You might just surprise yourself. And yes, it is going to hurt (a lot).