Strength training

Strength work drives adaptation through progressive overload. This page covers exercise selection, set/rep prescriptions, and loading rules you can drop into your week.

Exercise tiers

Tier	Role	Examples
Main	Multi-joint, loadable	Squat, deadlift, bench, pull-up, press
Accessory	Weak points, volume	RDL, row, flye, leg press
Isolation	Small muscles, finisher	Curl, lateral raise, calf raise

Rule: 1–2 mains + 2–3 accessories/isolations per day (4–6 movements total).

Common splits

Split	Best for	Days/week
Full body	Beginners, limited time	3
Upper / lower	Intermediate, 4 days	4
Push / pull / legs	Trained, 6 days	6

Sets, reps, intensity

Goal	Sets × reps	Rest	RPE
Strength	3–5 × 3–5	2–3 min	8–9
Hypertrophy	3–4 × 6–12	60–90 s	7–8
Endurance / metcon	2–3 × 12–20	30–60 s	7

Keep rep ranges stable for a block; add weight or reps before adding endless sets.

Progressive overload rules

1. Double progression: when all work sets hit the top of the range (e.g. 4×12) → add 2.5–5 kg (1–2 kg for small muscles).
2. Microcycle: 3 weeks up, week 4 deload (−30% load or −1 set).
3. Log: action / weight / sets × reps / RPE — see tracking.

Technique priority

Pattern > full ROM > controlled eccentric > load

• Beginners: 2–4 weeks with empty bar or light DBs; no ego loading.
• Stop main lifts around RPE 8 (1–2 reps in reserve).

Example: upper / lower 4-day

Day A — upper push

Lift	Sets × reps
Bench	4 × 6–8
DB press	3 × 8–10
Lateral raise	3 × 12–15
Triceps pushdown	2 × 12

Day B — lower

Lift	Sets × reps
Squat	4 × 6–8
RDL	3 × 8–10
Leg press or lunge	3 × 10–12
Calf raise	3 × 12–15

Days C / D: pull day symmetrically (pull-up/row + curls, etc.).

Common mistakes

Mistake	Fix
Every set to failure	RPE 7–8 on mains
Ignore ROM and tempo	Lower weight; 3 s eccentric
Never deload	1 deload week every 4–6
Only favorite lifts	Balance push/pull/legs; prioritize weak points

Related

• Training overview · Cardio · Recovery · Weekly plan