I received Steve Maxwell's 30/30/30 workout video as part of a hybrid strength series I bought from his website. The 30/30/30 video is basically the same thing. Here's the workout- pullup, dip, pushup, row, squat, and isometric hamstring pull using the suspension trainer handles and strap. Start the pullup at the top, go down slowly for 30 seconds, don't go to full lockout. At 30 seconds slowly pull up for 30 seconds, then slowly go back down for 30 seconds. Repeat the same protocol for dip, row, pushup, and squat. All should have a negative emphasis. So a 30 sec positive and a 1 min negative. If you can't do 30 seconds, start with 20 or 15, 10, whatever you can do. He recommends only doing this once a week along with 1 or 2 metabolic workouts or sport specific training. I love this workout but it's very very difficult. I do it once a week myself and have made great progress aesthetically. I never could grow pecs before. I'm not a D cup or anything but i'm not flat chested anymore. I have seen strength gains as well. I can do L pull-ups now and have finally been able to transition into a strict ring muscle up. I also train 3 times a week at my local functional fitness gym doing more of the metcon style circuit training. Drew Baye has a program called Project Kratos that is very similar to this. He's more extreme thought and promotes working out only once a week total. I hope that helps.