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Cathe Friedrich STS Total Body 40 DVD workout program for women & men
The Most Advanced Strength Training DVDs Available

Cathe Friedrich STS training is based on four of the most important workout training principles in strength training:

  • Periodization
  • Muscle Confusion
  • One Rep Max
  • Progressive Overload

STS has been designed by Cathe Friedrich using the latest research and is a 3 or 6-month fitness training program featuring a different exercise routine every time you work out.
The filming and editing of our STS workout training videos were done with a quality standard normally only seen in major movie productions. We can't thank NFL Films enough for the outstanding job they did in filming and editing the 41 STS training workouts. The multiple camera angles, great close-ups, and meticulous editing puts our Cathe STS fitness training into a class of its own and have helped to make STS the Gold Standard of all fitness videos. Learn more about why STS is considered by many to be the best strength series and the only true periodization workout program on DVD.

Cathe STS Workout DVD Video Preview

    Cathe Friedrich STS Strength Training Workout DVD Preview Video
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STS Total Body DVD STS Total Body DVD

Includes 8 Premixes

Our Price: $22.97
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STS - Mesocycle #1 (12 DVD set) STS Phase 1 - 12 DVD Set

Level: Advanced - 12  workouts - The Most Advanced Workout System Available!

Our Price: $99.97
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STS - Mesocycle #2 (12 DVD set) STS Phase 2 - 12 DVD Set

Level: Advanced - 12 workouts - The Most Advanced Workout System Available!

Our Price: $99.97
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STS - Mesocycle #3 (12 DVD set) STS Phase 3 - 12 DVD Set

Level: Advanced - 12 workouts -The Most Advanced Workout System Available!

Our Price: $99.97
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Cathe Friedrich Ab Circuits Abdominal Core Training Exercise DVD Ab Circuits DVD

Level: Advanced - 7 ab/core workouts

Our Price: $22.00
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Cathe STS DVD Workout Times:
Mesocycle 1 Sample Workout
Week #1 Monday Disc 1 Chest, Shoulders and Biceps 50 min.
Wednesday Disc 2 Back and Triceps 56 min.
Friday Disc 3 Legs 53 min.
Week #2 Monday Disc 4 Chest, Shoulders and Biceps 55 min.
Wednesday Disc 5 Back and Triceps 58 min.
Friday Disc 6 Legs 56 min.
Week #3 Monday Disc 7 Chest, Shoulders and Biceps 55 min.
Wednesday Disc 8 Back and Triceps 56 min.
Friday Disc 9 Legs 55 min.
Week #4 Monday Disc 10 Chest, Shoulders and Biceps 56 min.
Wednesday Disc 11 Back and Triceps 53 min.
Friday Disc 12 Legs 54 min.

Mesocycle 2 Sample Workout
Week #6 Monday Disc 13 Chest, Shoulders and Triceps 65 min.
Wednesday Disc 14 Legs 48 min.
Friday Disc 15 Back and Biceps 54 min.
Week #7 Monday Disc 16 Chest, Shoulders and Triceps 64min.
Wednesday Disc 17 Legs 47 min.
Friday Disc 18 Back and Biceps 61 min.
Week #8 Monday Disc 19 Chest, Shoulders and Triceps 69 min.
Wednesday Disc 20 Legs 50 min.
Friday Disc 21 Back and Biceps 59 min.
Week #9 Monday Disc 22 Chest, Shoulders and Triceps 43min.
Wednesday Disc 23 Legs 50 min.
Friday Disc 24 Back and Biceps 43 min.
Week #10 Take week #10 off to enjoy an active recovery week
Mesocycle 3 Sample Workout
Week #11 Monday Disc 25 Chest and Back 68 min.
Wednesday Disc 26 Plyo Legs 46 min.
Friday Disc 27 Shoulders, Biceps and Triceps 67 min.
Week #12 Monday Disc 28 Chest and Back 65 min.
Wednesday Disc 29 Plyo Legs 50 min.
Friday Disc 30 Shoulders, Biceps and Triceps 64 min.
Week #13 Monday Disc 31 Chest and Back 64 min.
Wednesday Disc 32 Plyo Legs 48 min.
Friday Disc 33 Shoulders, Biceps and Triceps 61 min.
Week #14 Monday Disc 34 Chest and Back 68 min.
Wednesday Disc 35 Plyo Legs 49 min.
Friday Disc 36 Shoulders, Biceps and Triceps 67 min.
Week #15 Take week #15 off to enjoy an active recovery week
Mesocycle 3 Sample Optional Workout for Squat Rack Users
Week #11 Monday Disc 25 Chest and Back 68 min.
Wednesday Disc 37 Leg - Squat Rack 61 min.
Friday Disc 27 Shoulders, Biceps and Triceps 67 min.
Week #12 Monday Disc 28 Chest and Back 65 min.
Wednesday Disc 38 Leg - Squat Rack 50 min.
Friday Disc 30 Shoulders, Biceps and Triceps 64 min.
Week #13 Monday Disc 31 Chest and Back 64 min.
Wednesday Disc 39 Leg - Squat Rack 59 min.
Friday Disc 33 Shoulders, Biceps and Triceps 61 min.
Week #14 Monday Disc 34 Chest and Back 68 min.
Wednesday Disc 40 Leg - Squat Rack 63 min.
Friday Disc 36 Shoulders, Biceps and Triceps 67 min.
Week #15 Take week #15 off to enjoy an active recovery week

Why We Feel STS is Better

Certainly, there will always be different opinions on which exercise routine is the best, but we feel there are several important differences between STS and almost any other workout series you could purchase. Here is why:

  1. Different Workouts Every Time:

    STS has over 40 different DVD workouts. Not only does this help to decrease boredom, but also keeps your body constantly challenged thus maximizing muscle confusion more so than any other workout training videos. STS has forty strength workouts while our other workout series usually have three or less.

  2. One Rep Max Testing:

    STS is the only workout series to use one rep max testing to make sure you get maximum results by using the correct weight for almost every exercise.

  3. Step by Step Progression:

    Since the days of ancient Greece and Milo, the most important principle of strength training has been to continually increase your weight load in small increments. STS is the only workout series that has you increase your weights in small steps each week. These increases may not seem like much, but after three or six months they result in some truly amazing results. With other workouts, you're more likely to just use the same weight every week, and your results will not be as significant as a person who increases their weights almost every week. STS is a workout program that keeps growing with you every step of the way no matter what your current fitness level is or becomes.

  4. Periodization:

    STS is not just individual workouts, but a complete workout program based on periodization. Studies have shown that people using a workout program based on periodization get better results than those who don't.

  5. Commitment:

    Since STS is a three or six-month workout program you are less likely to quit than when you don't follow a program like STS. It's hard to explain, but people tell us they feel guilty about missing an STS training workout or quitting. STS gives you a goal and challenges you like no other workout series.

  6. Rep Pattern Changes:

    STS uses different reps throughout each of the three mesocycles. The first mesocycle focuses on muscle endurance with 15 reps. The second mesocycle is devoted to hypertrophy and uses reps in the 10-12 range. The last mesocycle works strength and uses reps in the 6 to 8 range. These different rep ranges help to keep your body constantly challenged in different ways. This produces superior results compared to using the same reps each time in a workout program. No other workout program on the market today offers a greater variety of exercises, rep patterns, and lifting styles than does the Cathe Friedrich STS Training system.

  7. Workout Manager:

    STS is the only workout program that tells a user exactly what weight they should use for each exercise and also provides a free online program that sets a schedule and then tracks and prints a workout card for every workout with their correct weight for almost every exercise. STS is just like having your own personal trainer.

    STS has been designed to mimic the same program that a world class trainer would give you if you were to hire them for a three month or six month program.

Though any strength training program you do will probably produce results as long as you stick to it, few if any will produce the same results as STS. This is why many feel that STS is the best strength training program on the market today.