Cathe Friedrich's STS Total Body (2010) [repost]

A gym-style program that uses heavy weights and lots of equipment. This is “serious” body-sculpting — you’ll optimize results by working every muscle to its absolute limit. Cathe suggests a weight level that’s 70% of maximum — the heaviest weight you could lift just one time (but that’s not essential; lighter weights are also effective). The moves range from squats, lunges and curls to push-ups, dumbbell flies and dead rows. Each set is repeated twice, once for 16 reps and again for 12. But Cathe’s focus is on form — she wants high-quality moves, not the most reps. Requires several sets of heavy dumbbells, a step bench, a resistance band and gliding discs (paper plates will work). Cathe uses a barbell and a barbell rack.
Perform this workout 1-2 times a week with a break. Of the equipment you will need: a full-size step-platform (or a bench for strength training), horizontal bar, rod, several sets of dumbbells, elastic tape drives for glaydinga (or disposable plates.)
The most effective movements: squats, lunges, twisting, squeezing, flai with dumbbells, etc. Each exercise is repeated twice - on 16 and 12 times in each set. But the most important technique gives Katie - she calls do less reps, but do them correctly.