Sets and reps are written in a simple “sets x reps” format, where the first number is how many sets you’ll do and the second is how many reps per set. So “3×10” means three sets of ten repetitions. Once you understand this core notation, you can read (and write) nearly any workout program. But there are several variations and add-ons worth knowing, especially as programs get more detailed.
The Standard Sets x Reps Format
The most common convention is “sets x reps.” If a program calls for 3×5 on the squat, you do three sets of five reps. If it says 4×12, that’s four sets of twelve. The “x” just means “of,” and the first number is always sets.
You’ll sometimes see weight included after the notation. For example: “Bench Press: 3×8 @ 135 lbs” means three sets of eight reps at 135 pounds. Some programs use a percentage of your one-rep max instead: “3×5 @ 80% 1RM.” Both are standard.
When reps change from set to set, the notation shifts to a dash-separated list. Writing “5-3-2” means your first set is five reps, the second is three, and the third is two, typically with increasing weight. This is common in strength programs where intensity climbs as reps drop.
Writing Rep Ranges
Not every set has a fixed rep target. Many programs prescribe a range, like “3×8-12,” meaning you do three sets of anywhere from eight to twelve reps. The idea is that you pick a weight heavy enough that eight reps feels challenging but you could potentially get twelve. Once you can hit the top of the range on all sets, you increase the weight and start back near the bottom of the range.
Rep ranges map to different training goals. Heavy loads in the 1 to 5 rep range (roughly 80 to 100 percent of your max) primarily build strength. Moderate loads in the 8 to 12 range (60 to 80 percent of max) are the classic zone for muscle growth. Lighter loads at 15 reps or more (below 60 percent of max) develop muscular endurance. These zones aren’t rigid walls, but they’re the foundation most programs are built on.
How to Note Unilateral and Special Exercises
For exercises done one side at a time, like single-leg lunges or one-arm rows, a plus sign indicates reps per side. Writing “3×8+8” means three sets of eight reps on each leg or arm, for sixteen total reps per set. Without the plus sign, a reader might assume eight reps total, so this small detail matters.
Some programs also note rest periods inline. You might see “3×10 (90s rest)” to specify ninety seconds between sets. For strength-focused work with heavy loads, rest periods of three to five minutes are common. For hypertrophy work, one to two minutes is typical.
Tempo Notation
Advanced programs sometimes add a four-digit tempo code, like “3×8 @ 3110.” Each digit controls a different phase of the rep, always in the same order: lowering the weight, pausing at the bottom, lifting the weight, and pausing at the top. So “3110” means three seconds lowering, one second pause at the bottom, one second lifting, and zero pause at the top before starting the next rep.
Tempo notation forces you to control the movement rather than bouncing through reps. It’s especially useful for building muscle, since slowing down the lowering phase increases the time your muscles spend under tension. If you see an “X” in place of a number (like “31X0”), that means explosive, as fast as possible for that phase.
Writing RPE and Reps in Reserve
Many modern programs prescribe intensity using RPE (rate of perceived exertion) on a 1 to 10 scale, where 10 means you couldn’t do another rep. In resistance training, RPE and “reps in reserve” (RIR) are essentially the same concept flipped around. An RPE of 8 means you had about two reps left in the tank. An RPE of 10 means you hit absolute failure.
Written out, this looks like: “Squat: 3×5 @ RPE 8” or “3×5 @ 2 RIR.” Both tell you to do three sets of five with a weight that leaves roughly two reps in reserve. Programs often prescribe a range, like RPE 7-8, rather than an exact number, since hitting a precise effort level on every set is unrealistic. If a set lands harder than intended, you’d reduce the weight by about two percent per half-point of RPE overshoot on the next set.
Supersets, Drop Sets, and Rest-Pause
Special set structures have their own shorthand. Supersets pair two exercises back to back with no rest between them. They’re written with the exercises grouped together, often labeled with a letter:
- A1: Bench Press 3×10
- A2: Barbell Row 3×10
The matching letter tells you these are done as a pair. You do one set of bench, immediately one set of rows, then rest before repeating. Exercises labeled B1/B2 would be a separate superset later in the workout.
Drop sets are written to show the load reductions. A drop set means you perform reps to failure, immediately reduce the weight by about 20 to 30 percent, and continue repping to failure again. This can happen two to four times in a single extended set. You might see it written as “1x failure/failure/failure (drop 20%)” or simply noted as “3×10 + drop set on final set.”
Rest-pause sets involve hitting failure or a rep target, resting very briefly (around 20 seconds), then continuing for additional reps at the same weight. These are typically written as “1×6+6+6 (20s rest-pause)” or described in the program notes rather than the shorthand itself.
How Many Sets to Program Per Week
Knowing notation is only useful if you also know what reasonable volume looks like. For muscle growth, a systematic review of the research found that 12 to 20 sets per muscle group per week is an effective range for trained lifters. Doing fewer than 9 weekly sets per muscle group still produces results, but gains tend to be smaller. Going above 20 sets can work for some people but increases fatigue and recovery demands.
These weekly sets get split across your training days. If you train a muscle group twice per week, doing 6 to 10 sets per session gets you into that 12 to 20 weekly range. Beginners generally do well on the lower end, since their muscles respond to less stimulus. More experienced lifters often need higher volumes because their bodies have adapted to training stress.
Writing Progressive Overload Into a Program
A well-written program doesn’t just list static sets and reps. It shows how those numbers change over time. Progressive overload, the gradual increase in training demands, is what drives long-term improvement. You can overload by adding reps, adding weight, adding sets, or shortening rest periods, but the key is changing one variable at a time.
A simple progression written into a program might look like this:
- Week 1: 3×6 @ 135 lbs
- Week 3: 3×10 @ 135 lbs
- Week 5: 3×15 @ 135 lbs
- Week 7: 3×6 @ 140 lbs
You build reps at the same weight until the top of your target range feels manageable, then add weight and reset to the lower rep count. This cycle repeats over months, and writing it out in advance gives structure to what would otherwise be random gym sessions.
Putting It All Together
Here’s what a fully written exercise prescription looks like using all of these elements:
A1: Back Squat 4×6-8 @ RPE 7-8, tempo 3010, 3 min rest
A2: Leg Curl 4×10-12 @ RPE 8, 90s rest
That tells you everything: exercise order, pairing structure, set and rep targets, intensity, speed of each rep, and how long to rest. When you’re writing your own program, you don’t need every element for every exercise. The “3×10” basics are enough for most situations. Add tempo when you want controlled reps, add RPE when you want flexible loading, and add pairing labels when exercises are grouped. Start simple and layer in detail only where it serves a purpose.