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Cathe STS DVD Workout Times:
Mesocycle 1 Sample Workout
Week #1   Monday   Disc 1   Chest, Shoulders and Biceps   50 min.
Wednesday   Disc 2   Back and Triceps   56 min.
Friday   Disc 3   Legs   53 min.
Week #2   Monday   Disc 4   Chest, Shoulders and Biceps   55 min.
Wednesday   Disc 5   Back and Triceps   58 min.
Friday   Disc 6   Legs   56 min.
Week #3   Monday   Disc 7   Chest, Shoulders and Biceps   55 min.
Wednesday   Disc 8   Back and Triceps   56 min.
Friday   Disc 9   Legs   55 min.
Week #4   Monday   Disc 10   Chest, Shoulders and Biceps   56 min.
Wednesday   Disc 11   Back and Triceps   53 min.
Friday   Disc 12   Legs   54 min.
Mesocycle 2 Sample Workout
Week #6   Monday   Disc 13   Chest, Shoulders and Triceps   65 min.
Wednesday   Disc 14   Legs   48 min.
Friday   Disc 15   Back and Biceps   54 min.
Week #7   Monday   Disc 16   Chest, Shoulders and Triceps   64min.
Wednesday   Disc 17   Legs   47 min.
Friday   Disc 18   Back and Biceps   61 min.
Week #8   Monday   Disc 19   Chest, Shoulders and Triceps   69 min.
Wednesday   Disc 20   Legs   50 min.
Friday   Disc 21   Back and Biceps   59 min.
Week #9   Monday   Disc 22   Chest, Shoulders and Triceps   43min.
Wednesday   Disc 23   Legs   50 min.
Friday   Disc 24   Back and Biceps   43 min.
Week #10   Take week #10 off to enjoy an active recovery week
Mesocycle 3 Sample Workout
Week #11   Monday   Disc 25   Chest and Back   68 min.
Wednesday   Disc 26   Plyo Legs   46 min.
Friday   Disc 27   Shoulders, Biceps and Triceps   67 min.
Week #12   Monday   Disc 28   Chest and Back   65 min.
Wednesday   Disc 29   Plyo Legs   50 min.
Friday   Disc 30   Shoulders, Biceps and Triceps   64 min.
Week #13   Monday   Disc 31   Chest and Back   64 min.
Wednesday   Disc 32   Plyo Legs   48 min.
Friday   Disc 33   Shoulders, Biceps and Triceps   61 min.
Week #14   Monday   Disc 34   Chest and Back   68 min.
Wednesday   Disc 35   Plyo Legs   49 min.
Friday   Disc 36   Shoulders, Biceps and Triceps   67 min.
Week #15   Take week #15 off to enjoy an active recovery week
Mesocycle 3 Sample Optional Workout for Squat Rack Users
Week #11   Monday   Disc 25   Chest and Back   68 min.
Wednesday   Disc 37   Leg - Squat Rack   61 min.
Friday   Disc 27   Shoulders, Biceps and Triceps   67 min.
Week #12   Monday   Disc 28   Chest and Back   65 min.
Wednesday   Disc 38   Leg - Squat Rack   50 min.
Friday   Disc 30   Shoulders, Biceps and Triceps   64 min.
Week #13   Monday   Disc 31   Chest and Back   64 min.
Wednesday   Disc 39   Leg - Squat Rack   59 min.
Friday   Disc 33   Shoulders, Biceps and Triceps   61 min.
Week #14   Monday   Disc 34   Chest and Back   68 min.
Wednesday   Disc 40   Leg - Squat Rack   63 min.
Friday   Disc 36   Shoulders, Biceps and Triceps   67 min.
Week #15   Take week #15 off to enjoy an active recovery week
Why We Feel STS is Better
Certainly, there will always be different opinions on which exercise routine is the best, but we feel there are several important differences between STS and almost any other workout series you could purchase. Here is why:

Different Workouts Every Time:
STS has over 40 different workouts. Not only does this help to decrease boredom, but also keeps your body constantly challenged thus maximizing muscle confusion more so than any other workout training videos. STS has forty strength workouts while our other workout series usually have three or less.

One Rep Max Testing:
STS is the only workout series to use one rep max testing to make sure you get maximum results by using the correct weight for almost every exercise.

Step by Step Progression:
Since the days of ancient Greece and Milo, the most important principle of strength training has been to continually increase your weight load in small increments. STS is the only workout series that has you increase your weights in small steps each week. These increases may not seem like much, but after three or six months they result in some truly amazing results. With other workouts, you're more likely to just use the same weight every week, and your results will not be as significant as a person who increases their weights almost every week. STS is a workout program that keeps growing with you every step of the way no matter what your current fitness level is or becomes.

Periodization:
STS is not just individual workouts, but a complete workout program based on periodization. Studies have shown that people using a workout program based on periodization get better results than those who don't.

Commitment:
Since STS is a three or six-month workout program you are less likely to quit than when you don't follow a program like STS. It's hard to explain, but people tell us they feel guilty about missing an STS training workout or quitting. STS gives you a goal and challenges you like no other workout series.

Rep Pattern Changes:
STS uses different reps throughout each of the three mesocycles. The first mesocycle focuses on muscle endurance with 15 reps. The second mesocycle is devoted to hypertrophy and uses reps in the 10-12 range. The last mesocycle works strength and uses reps in the 6 to 8 range. These different rep ranges help to keep your body constantly challenged in different ways. This produces superior results compared to using the same reps each time in a workout program. No other workout program on the market today offers a greater variety of exercises, rep patterns, and lifting styles than does the Cathe Friedrich STS Training system.

Workout Manager:
STS is the only workout program that tells a user exactly what weight they should use for each exercise and also provides a free online program that sets a schedule and then tracks and prints a workout card for every workout with their correct weight for almost every exercise. STS is just like having your own personal trainer.

STS has been designed to mimic the same program that a world class trainer would give you if you were to hire them for a three month or six month program.

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