What's the best set and rep scheme for size and strength? Is it 3 x 10? 5 x 5? 9 x 3?
With so many seemingly effective options, it's difficult to know which is best. Fortunately, we don't have to choose one scheme at the expense of the others, because all can work. It just depends on your goal.
With that in mind, here are some proven set and rep schemes for several different training goals. These set and rep schemes aren't the only valid options – they're simply my favorites and the ones I use regularly with clients.
Now that we've covered the essentials, you can use this knowledge to design a training program geared towards your specific goals.
As an example, here's a 4-day upper/lower training split designed to increase muscle hypertrophy while improving maximal strength.
Exercise | Sets | Reps | |
A | Conventional Deadlift | 3 | 3 |
B | Barbell Back Squat | 4 | 8 |
C1 | Glute-Ham Raise | 3 | 12 |
C2 | Leg Extension | 3 | 12 |
D1 | Standing Calf Raise | 3 | 20 |
D2 | Hanging Leg Raise | 3 | 20 |
Note: C1 and C2 designations mean that you superset or alternate between these two movements. Same with D1 and D2.
Exercise | Sets | Reps | |
A | Barbell Bench Press | 3 | 3 |
B1 | Dumbbell Bench Press | 4 | 8 |
B2 | Dumbbell Row | 4 | 8 |
C1 | Pushup | 3 | 20 |
C2 | Chin-Up | 3 | 12 |
D1 | EZ Bar Biceps Curl | 3 | 15 |
D2 | Cable Triceps Press Down | 3 | 15 |
Exercise | Sets | Reps | |
A | Speed Front Squat | 9 | 3 |
B | Romanian Deadlift | 4 | 8 |
C | Walking Dumbbell Lunge * | 4 | 8 |
D1 | Leg Extension | 3 | 12 |
D2 | Leg Curl | 3 | 12 |
E1 | Seated Calf Raise | 3 | 20 |
E2 | Cable Crunch | 3 | 20 |
* Walking Dumbbell Lunge — Per leg
Exercise | Sets | Reps | |
A | Speed Bench | 9 | 3 |
B1 | Incline Barbell Bench Press | 4 | 8 |
B2 | Barbell Bent Over Row | 4 | 8 |
C1 | Dumbbell Fly | 3 | 20 |
C2 | Lat Pulldown | 3 | 12 |
D1 | Dumbbell Shrug | 3 | 20 |
D2 | Dumbbell Hammer Curl | 3 | 15 |
D3 | Dumbbell Overhead Triceps Extension | 3 | 15 |
Remember, there isn't a single "best" set and rep scheme.
Virtually any set and rep scheme will work. Their effectiveness, though, depends on whether the goal you're trying to achieve is conducive to your training program as a whole.
Establish your goal (strength, speed, hypertrophy, etc.) and then determine the appropriate set and rep schemes you should emphasize.
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