Set and Rep Schemes in Strength

Training – Part 2

Here is a second installment of set and rep schemes article for EliteFTS. You can read the first part
of the article HERE.

The purpose of the article is to ‘explain’ (or at least rise awareness) to the difference between
Training objectives, Training parameters and Training progressions and variations. In simple words,
training objectives represent description of what needs/can/should to be done to get from point A
(current state) to point B (future state), defined by Needs Analysis and Athlete Characteristic taking
into account context at hand.

Overview of the process

As I have alluded to in the beginning of this article, training objectives will demand
certain training parameters within which we can employ various progressions and variations,
termed set and reps schemes.

The whole process looks like this:

This is the simple process (it is definitely not linear as depicted, but involves a lot
of feedback information to redefine certain components based on real life results ~ hence the
importance of monitoring and measuring) that outlines the planning and programming of training.

On the following table there is example breakdown of these processes for an intermediate
powerlifter.

Process

High level of strength in bench, squat and deadlift. Maintain

Needs analysis bodyweight. 3 months to competition. Low budget. Public gym
access.

Good bench presser. Bad back. Highly motivated. Loves training in

Athlete characteristics
group. No experience with gear (trained raw)

Fix the bad back. Maintain bench press performance. Learn to use
Training objectives
gear. Improve squat and deadlift.

Train 5x/week. Do bench press 2x/wk at the end of practices. First

two months work on weaknesses, last month work on strength and
Training parameters
practice competition lifts. High frequency approach. Work on
squat/DL every training day.

Progressions and
Flat loading first to accumulate volume. Switch to step loading.
variations

This is just an example without too much details (especially in training parameters and
progressions), but I hope you get the picture.
As alluded in the beginning of this article, certain variations and progressions in training parameters
are more suited toward different training objectives, but there exist commonalities between them
that we will focus on. Thus regardless what you are training for (training objectives) there exist
certain set and rep schemes (progressions and variations) you can employ on different time scales.

I will be relying to various writings by Dan Baker, Ashley Jones, Joe Kenn and others in this
classification and terminology. Please see references for further details

Workout set and rep schemes

Within this time frame, set and rep schemes refer to one exercise and one workout. Here are couple
of variations that are frequently done in strength training.

Plateau Load 5 x 5 @ 75%

Step Load 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%

Step Load plus Back 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @

Off 85%, 3 x 5 @ 65%

Reverse Step Load 1 x 5 @ 85%, 1 x 5 @ 80%, 1 x 5 @ 75%, 1 x 5 @ 70%, 1 x 5 @ 65%

1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @

Traditional Pyramid
70%
 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @
Reverse Pyramid
80%

Ascending Half

Pyramid – Light to 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%

Heavy

Descending Half

Pyramid – Heavy to 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%

Light

Ascending Rep
1 x 4 @ 70%, 1 x 5 @ 70%, 1 x 6 @ 70%, 1 x 7 @ 70%, 1 x 8 @ 70%
Pyramid

Descending Rep 1 x 10 @ 70%, 1 x 9 @ 70%, 1 x 8 @ 70%, 1 x 7 @ 70%, 1 x 6 @

Pyramid 70%

Standard Set Wave 1 x 10 @ 60%, 1 x 10 @ 67.5%, 1 x 10 @ 65%, 1 x 10 @ 72.5%

Ascending Half
1st Wave: 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%
Pyramid Wave – Light
2nd Wave: 1 x 10 @ 72.5%, 1 x 8 @ 77.5%, 1 x 6 @ 82.5%
to Heavy

Descending Half
1st Wave: 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%
Pyramid Wave –
2nd Wave: 1 x 6 @ 82.5%, 1 x 8 @ 77.5%, 1 x 10 @ 72.5%
Heavy to Light

Stable Heavy to Light 1 x 1 @ 90%, 1 x 6 @ 75%, 1 x 1 @ 90%, 1 x 6 @ 75%

Ascending Heavy to
1 x 1 @ 90%, 1 x 6 @ 75%, 1 x 1 @ 95%, 1 x 6 @ 80%
Light

Descending Heavy to
1 x 1 @ 95%, 1 x 6 @ 80%, 1 x 1 @ 90%, 1 x 6 @ 75%
Light

Cluster Sets 4 –5 x 5 x 1 @ 3RM load with 15 seconds rest in between each rep

Rest Pause/Myo Reps 15-20+5x @ 50% load with 15 seconds rest in between each set
 Daily Max plus Back 1 x 5 @ 60, 1 x 3 @ 70%, 1 x 2 @ 80, 1 x 1 @ 90%, 1 x 1 @ 90+, 3-5

Off x 2-3 @ 80-90%

1 x 5 @ 50%, 1 x 4 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 3+ @

One Set Special
90%

Progressive Load 1 x 2 @ 70%, 1 x 2 @ 75%, 1 x 2 @ 80%, 3 x 4 @ 85%

Joe Kenn Wave 1 x 2 @ 75%, 1 x 4 @ 85%, 1 x 2 @ 75%, 1 x 4 @ 85%

1 x 2 @ 75%, 1 x 2 @ 80%, 1 x 4 @ 85%, 1 x 2 @ 75%, 1 x 2 @

Joe Kenn Wave-3
80%, 1 x 4 @ 85%

There is always problem with terminology, but I used names by Ashley Jones and Joe Kenn. Certain
variations are more suitable for certain periods and objective than others. Certain variations
progress on Load/Exertion table by keeping reps the same and progressing in load and exertion,
some vary reps and keep same exertion, etc.

One can also use different set and rep schemes for the same objective at different training phases
(e.g. plateau load in accumulation phase, step load in intensification phase). The options are
endless. The key is having objective on mind, but still providing certain variability to avoid boredom
at least, or providing stronger stimuli. Certain athletes will just prefer certain variations. For
example, I just hate plateau load option ~ I can do lot more work with wave approaches with same
“mental load”.
Weekly set and rep schemes
Next progression and variation time frame is one training week (or microcycle). Depending on
number of training sessions in a week and training frequency (how many times we hit training
objective, body part, muscle, biomotor ability) we devise different variations. In the table below,
based on work by Dan Baker, we can find different variations for two sessions hitting the squat
pattern (this could be any other movement, body part or training objective).

Method of variation Day 1 example Day 2 example

1. Same exercises and other variables, increase Squat 3 × 10 @ Squat 3 × 15 @

repetitions, and decrease resistance 70% 60%

2. Same exercises and other variables, increase or Squat 4 × 10 @ Squat 2 × 10 @

decrease the number of sets. 70% 70%

3. Same exercises, sets, and repetitions, reduce the Squat 3 × 10 @ Squat 3 × 10 @

lifting speed and resistance. 70% 50% (4s/rep)

4. Same exercises and other variables, decrease Squat 3 × 10 @ Squat 3 × 10 @

rest periods and resistance 70% (3min/rest) 50% (1min/rest)

5. Same exercises and other variables, decrease Squat 3 × 5 80% Squat 3 × 5 @

resistance. 70%

6. Same exercises and other variables, decrease Squat 3 × 5 @ Squat 3 × 2 @

repetitions. 80% 80%
 7. Different strength exercises, but same for all Squat 3 × 10 @ Front squat 3 × 10
other variables (same %1RM). 70% @ 70%

8. Perform a strength and power version of aligned Squat 3×5 @ 80% Jump squat 3 × 5
exercises on different days. @ 40%

9. Perform heavier and lighter versions of aligned Power clean 3 x 5 Power snatch 3 x 5
power exercises on different days. @ 70% @ 70%

10. Same exercise, sets, and repetitions, different Squat 3 x 5 @ Squat 3 x 5 @

muscle regime 80% 60% (3s isometric
hold at three
positions)

11. Same exercise, sets, and repetitions, different Squat 3 x 5 @ Squat 3 x 5 @

modalities 80% 60% +
chains/bands

12. Same exercise, sets and repetition, different Squat 3 x 5 @ 1/4 Squat 3 x 5 @
ROM 80% 80%

One frequent application of weekly variations is Hard/Medium/Easy approach of Bill Starr, or ME/DE
(Maximal Effort, Dynamic Effort) of Westside.

With higher frequency of workouts, one can chose different combinations of the variations. Certain
variations are preferred based on fatigue cycles during the week (biology), priorities (objectives &
biology), constraints (context), or just plain preference.

Depending on the workout set and rep schemes selected, weekly variations can have much more
variety (e.g. weekly variations for plateau vs. step loading).
It is also important to say that not all exercises should follow the same variation. For example lower
body movements can use variation 5 or 6, while upper body can use 1 or 3. This depends on the
objectives, individual characteristics and preferences.

Training block set and rep schemes

This is what Dan Baker calls “Different Cycle-Length Variants or Patterns of Periodized Strength
Training”. Other coaches recognize it as Periodization Schemes. Unfortunately, most confuse training
objectives (e.g. strength, power, hypertrophy, lockout strength, grip strength, hole strength, etc)
and training blocks set and rep schemes. For the sake of this article I will assume same training
objective(s) over training block, and only focus on set and rep schemes.

This way we avoid confusing set and rep variations and training objectives emphasis (e.g.
undulating periodization sometimes call for weeks of 4 x 10, 4 x 6, 4 x 8, 4 x 4, and that approach
not only provides variety, but also hit different training objectives like hypertrophy and strength). It
is important to differentiate to different ways to ‘attack’ training different objectives (e.g. parallel,
sequential, undulating, whatever fancy name there is today) and block set and rep schemes
variations aimed at ‘attacking’ the SAME training objective.

On the following table there are frequent variations utilizing different ‘progressions’ on Load/Exertion
table. Don’t mind the names, but try to get the underlying principles in load progression and
variation.

Name Week 1 2 3 4 5 6 7 8

Same reps,

same sets, 3× 3× 3× 3× 3×8 3× 3× 3×

Constant 8 8 8 8 * 8 8 8
increase load 71 73 75 67 71 73 75 67

and exertion % % % % % % % %

Same reps,

high to low
6× 5× 4× 3× 6×8 5× 4× 3×
“Traditional” sets, increase 8 8 8 8 * 8 8 8
68 70 72 74 68 70 72 74
load and
% % % % % % % %
exertion
 Same load,

same sets,

increase 3× 3× 3× 3× 3×8 3× 3× 3×
Rep Accumulation 8 9 10 11 * 9 10 11
number of 68 68 68 68 68 68 68 68

reps and % % % % % % % %

exertion

Same sets and

exertion,

decreasing 3× 3× 3× 3× 3×5 3× 3× 3×
Linear 5 4 3 2 * 4 3 2
number of 79 81 83 86 79 81 83 86

reps, load % % % % % % % %

increase

Same sets and

exertion,

increasing 3× 3× 3× 3× 3×2 3× 3× 3×
Linear Decreasing 2 3 4 5 * 3 4 5
number of 86 83 81 79 86 83 81 79

reps, load % % % % % % % %

decrease

Same

exertion,

decreasing 6× 5× 4× 3× 6×5 5× 4× 3×
Traditional & Linear 5 4 3 2 * 4 3 2
number of 79 81 83 86 79 81 83 86

reps and sets, % % % % % % % %

load increase
 Same sets,

decreasing

Linear with exertion number of 3× 3× 3× 3× 3×5 3× 3× 3×

5 4 3 2 * 4 3 2
increase reps, load and 79 83 89 93 79 83 89 93

exertion % % % % % % % %

increase

Decreasing

number of
Traditional Linear
reps and sets, 7× 5× 3× 1× 7×5 5× 3× 1×
with exertion 5 4 3 2 * 4 3 2
load and 79 83 89 95 79 83 89 95
increase
exertion % % % % % % % %

increase

Phase 1: Rep

accumulation
Accumulation/Inten 6× 6× 6× 6× 5×5 4× 3× 2×
Phase 2: 3 4 5 6 * 4 3 2
sification 80 80 80 80 80 85 90 95
Traditional &
% % % % % % % %
Linear

Constant with
Constant with 3× 3× 3× 3× 3×8 3× 3× 3×
4th week 8 8 8 8 * 8 8 8
unload 73 75 77 %7 73 75 77 %7
unload
% % % 0 % % % 0

Linear with
3× 3× 3× 3× 3×5 3× 3× 3×
Linear with unload 4th week 5 4 3 4 * 4 3 4
79 81 83 75 79 81 83 75
unload
% % % % % % % %

Undulaitng
Undulating 3× 3× 3× 3× 3×1 3× 3× 3×
reps 10 6 8 4 0* 6 8 4
 progression 70 77 73 81 70 77 73 81

and intensity, % % % % % % % %

same sets and

exertion

* Represents increase in 1RM (e.g. for 2-5kg

There are much more progressions and variation, but these are the common ones that are utilized
under the same training objective. Don’t hung up too much on this table, but use it as an example.
The table refers to plateau loading in the workout, but the principles could be applied to all other
workout set and rep schemes.

Please note that there could be different progressions for different training days (e.g. in weekly
variation day 1 could progress using traditional and linear progression, and day two could progress
using rep accumulation) and even different exercises (e.g. main lifts could use different progression
than assistance). This makes infinite number of combinations one could choose from. Again, for
certain objectives or even exercises we could prefer one block progression over another.

Hopefully this article provided an overview of “traditional” (percent-based) approach to strength

training, with its different processes and different reps and sets progressions and variations on
workout, week and block time frames.

Addendum: How to implement this in “real life”?

Since the time this article was published on EliteFTS I was working on translating the above
mentioned set and rep schemes into ready-to-use Excel template, for both team/group workout and
individual programs.

Strength Card Builder works under Microsoft Excel 2010 and later, both on Mac and Windows.

It allows coaches to:

 Keep track of unlimited number of athletes and main/core exercises/tests 1RMs

 Create unlimited number of exercises that are related to core lifts (e.g. DB bench press 1RM is
around 80% of barbell bench press 1RM) (It comes with 200+ exercises already filled in)
 Create up to 200 set and rep schemes (it comes with 100 set and rep schemes including olympic
lifting cycles, constant, linear, wave, accumulation, undulating and volume/intensity variations and
progressions)
 Compare set and rep schemes using simple analyzer
 Modify set and rep schemes by modifying load-exertion table
 Create group workout cards (up to 50 played)
 Create individual workout cards for 2, 3, 4 and 6 workout a week