Execution sequence
- Check the exercise name and execution guide before starting. Separate warm-up sets from working sets.
- Perform the prescribed repetitions in the first set, then take the specified rest.
- Repeat for the remaining sets and record the load and repetitions actually completed.
Reading a program example
3×12 means three sets of twelve repetitions of this exercise, not thirty-six continuous repetitions. If each set has a different load, follow the listed order.
Important distinction
Straight sets do not necessarily mean the same load in every set. Load, repetitions and rest are separate instructions in your plan.
Check before starting
- Do not sacrifice range or control simply to complete a repetition target.
- Ask your coach if the load or rest instruction is missing.
- Do not silently add warm-up repetitions to your working volume.
Frequently asked questions
Does 3×12 mean twelve sets of three?
No. On this site, the first number is sets and the second is repetitions. Numeric prescriptions are displayed from left to right.
Should I rest between different exercises?
Follow the session instructions for transitions between exercises. Do not remove between-set rest without checking with your coach.