Look under the BFL sticky on top. There should be a link to a pdf you download to show how many reps to do of each exercise.

You only do one circuit. Starting at a lower weight to warm up you do 1 set of 12, wait a min, 1 set of 10, wait one min, 1 set of 8 wait one min, set of 6, wait one min and do a set of 12. You pp the weight amount each time until you are working out at level 9 intensity. After your last set of reps you move strait into another exercise for that body part (preferably an isolated one) and do one set of 12 reps. During that last set you should be working at level 10 intensity. After you do that one set you wait 2 mins then move on to the next muscle group.

The entire workout takes less then an hour. You do the circuit once, the idea being the pyramid intensity makes it more effective and efficient. The cardio days only last 20 mins.