Start with power-testing!

In the case of each exercise begin power-testing with basic weights, or even with only a weight-bar, if you are an absolute-amateur! Increase weights till you can do your practise 8 times in a row precisely without stopping. This weight value will be your own starting value, so note this in your Power-testing schedule.

If you are training for a long time, then you naturally ought to use weights you can lift 8 times at best, and note this value in the schedule.

In the case of exercises done without weights, repeat the exercise till your first stop, and note the maximum repetition number in the schedule.

If you have finished power-testing, you can start training!

In the first week, you must train in accordance with your starting value, then you can increase weight in terms of your training level.

You must train with 3 different weights in the series.

For example, if you could lift 30 kg in one certain exercise, you must calculate the appropriate values in each series backwards, decreasing by 5 kg.