How Many Sets & Reps?

First and foremost, this isn’t set in stone or the way that you have to do it. It’s simply a guide.

Lately I have been following a Push/Pull/Legs type of split after 2-3 years of simple Total Body lifts.

I start my push days with DB Bench Press, pull days with Chin Ups, and leg days with RFE Split Squats…all 5 sets of 3-5 reps with a decent amount of rest between sets (3-5 minutes).

Then the vast majority of the lift on all days takes place in the 6-12 rep range. Accessory type lifts like Landmine Presses, Dumbbell Rows, and Leg Curls.

Finally, I will end most, but not all, sessions with something in the higher rep range with a short rest period. This may be Push Ups, Ring Rows, or Sled Pushes or Pulls.

Again, this isn’t the end-all-be-all, it’s just a guide, and a pretty good guide.

Heavy compound lifts with lots of rest.
Moderate lifts with moderate rest.
Higher reps with short rest.

Hope that helps!

If you want to learn more about how I program strength training with both athletes and non-athletes, check out Train With Craig!

Train With Craig is a monthly strength training program done for you that you can do from any gym, with new workouts every month.

For more info on the program, check this out!

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