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power
power
Repetitions: 3-5
Sets: 2-6
Rest Between Sets: 2-5 minutes
1RM % Used: 75-85% of 1RM used
Hypertrophy
Hypertrophy
Repetitions: 6-12
Sets: 3-6
Rest Between Sets: 30-1.5 minutes
1RM % Used: 67-85% of 1RM used
Strength
Strength
Repetitions: 6 or less
Sets: 2-6
Rest Between Sets: 2-5 minutes
1 RM % Used: 85% or more
Endurance
Endurance
Repetition: 12 or more
Sets: 2-3
Rest Between Sets: 1-2 minutes
1RM % Used: less than or equal to 67%
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