| Variable | Training goal | |||
|---|---|---|---|---|
| Strength | Power | Hypertrophy | Endurance | |
| Load (% of 1RM) | 80-90 | 45-55 | 60-80 | 40-60 |
| Reps per set | 1-5 | 1-5 | 6-12 | 15-60 |
| Sets per exercise | 4-7 | 3-5 | 4-8 | 2-4 |
| Rest between sets (mins) | 2-6 | 2-6 | 2-5 | 1-2 |
| Duration (seconds per set) | 5-10 | 4-8 | 20-60 | 80-150 |
| Speed per rep (% of max) | 60-100 | 90-100 | 60-90 | 60-80 |
| Training sessions per week | 3-6 | 3-6 | 5-7 | 8-14 |
