Stage 1 goes like this:
If you work out 3 days a week, let's say M,W,F: first week you do M-A, W-B, F-A. Second week you do M-B, W-A,F-B. And you go like this until the end.

Work out A 1:
Squat- set 1, 15 reps , rest 60 sec

Squat-set 2, 15 reps, rest 60 sec.

Push up-set 1, 15 reps, rest 60 sec

Seated Row-set 1, 15 reps, rest 60 sec

Push up- set 2, 15 reps, rest 60 sec.

Seated Row-set 2, 15 reps, rest 60 sec.

Step up-set 1, 15 reps, rest 60 sec

Prone jackknife-set 1, 8 reps, rest 60 sec

Step up-set 2, 15 sets, rest 60 sec

Prone jackknife-set 2, 8 reps, rest 60 sec.

For Workout A2 you go the same way, A3 and A4-12 reps, A5 and A6-10 reps, A7 and A8-8 reps. The Jackknife goes, 8, 10, 12, 15 reps only.

For Workout B1:

Deadlift- set 1, 15 reps, rest 60 sec

Deadlift-set 2, 15 reps, rest 60 sec

DB Shoulder Press-set 1, 15 reps, rest 60 sec

Wide-grip Lat Pulldown-set 1, 15 reps, rest 60 sec

DB SHoulder Press-set 2, 15 reps, rest 60 sec

Wide-grip Lat Pulldown-set 2, 15 reps, rest 60 sec

Lunge-set 1, 15 reps, rest 60 sec

Swiss-ball Crunch-set 1, 8 reps, rest 60 sec

Lunge-set2, 15 reps, rest 60 sec

Swiss-ball Crunch-set 2, 8 reps, rest 60 sec

You follow the reps for B the same way as A wokrouts.

Stage 1: you do 8 A workouts and 8 B workouts, so that makes 16 workouts total. If you do them 3 times a week, you will be done in 5 and 1/2 weeks. If you do them 2 times a week, you will be done in 8 weeks. Plus at the end there are 2 special work outs- one A and one B, so that will give you a half week or a week more.

I hope this helps you! It was hard for me to figure out too, I never lifted before this program. Good luck!

Thanks for that. I'm starting on Monday.

there was also an already-made spreadsheet online, but the site seems to have been taken over with malware...i have it as a google doc, and will gladly share it if you message me w/your email.