Back in the early 1960s, Chuck Coker wanted to improve training efficiency and maximize strength and muscle gains all while improving health and cardiovascular fitness. As a result, he created the multi-station exercise machine and the full-body Universal Workout. You’re bound to see his creation in most apartment and hotel gyms.
Essentially a form of circuit training, Chuck created his machine to alternate between upper and lower body exercises with minimal effort therefore allowing minimal rest between exercises. The minimal breaks meant that the trainee's heart rate stayed elevated longer. The idea behind this form of training is to force blood from one region of the body (e.g. lower body) to the other (e.g. upper body) as you move from one exercise to the next.
Chuck referred to this form of training as Peripheral Heart Action Training and, depending on the number of repetitions performed for each exercise and load used, this style of training can improve strength, muscle size, and cardiovascular efficiency at the same time. Consider it strategic circuit training. There’s one stipulation: the intensity of the workout/circuit must be maintained at 80% of your max heart rate.
220 - your age x .80 = 80% max heart rate.
Since Chuck’s original intensions were to use machines for this type of circuit training, let’s take things up a notch by creating new parameters. If you’re pressed for time and can only spare a few hours per week to train, this is the program for you.