Reading a Fitness Program

Every written training program uses a shared notation system that tells you what to do, how much, how hard, and how fast. Understanding this notation lets you follow any program — whether from a coach, an app, or a fitness book — without confusion.

The core prescription is always: Exercise Name — Sets × Reps @ Load. Additional modifiers (RPE, tempo, rest) provide further detail. Some programs include all of these; others include only the basics.

Notation	Meaning	Example
3×10	3 sets of 10 reps	Squat 3×10
3×10 @ 60 kg	3 sets of 10 reps at 60 kg	Bench 3×10 @ 60 kg
3×8–12	3 sets, 8 to 12 reps (pick weight accordingly)	Curl 3×8–12
5×5	5 sets of 5 reps (classic strength format)	Deadlift 5×5
AMRAP	As Many Reps As Possible in a set or time	Push-ups AMRAP
1RM	1-rep maximum (heaviest single rep you can do)	80% 1RM
%RM	Percentage of your 1-rep max	70% 1RM = 70% of heaviest possible

The sets × reps format is universal across all training programs. The first number is always sets; the second is reps. When followed by a load specification, it tells you everything needed to execute the set.

Some programs prescribe rep ranges (e.g., 3×8–12) rather than fixed reps. This means select a weight where you can complete at least 8 reps but no more than 12 with good form. When you can complete the top of the range (12 reps) comfortably, increase the weight.

Format	Meaning	Common Application
3×5	3 sets, 5 reps each	Strength programs (StrongLifts, Starting Strength)
4×8	4 sets, 8 reps each	Hypertrophy programs
5×3	5 sets, 3 reps each	Strength / powerlifting
3×8–12	3 sets, 8–12 reps	Bodybuilding / general fitness
4×6, 3×8, 2×12	Multiple sets with different reps (wave loading)	Advanced periodization
1×20	1 set of 20 reps	High-rep protocol (breathing squats)

Tip: "Top sets" and "back-off sets" appear in many programs. A top set is your heaviest working set; back-off sets are performed at a lower weight (usually 85–90% of top set) for more reps to add volume.

RPE (Rate of Perceived Exertion) is a 1–10 scale measuring how hard a set feels. RIR (Reps in Reserve) is the number of additional reps you could have done before reaching muscular failure. They are inverse measures of the same thing.

Modern programs often use RPE or RIR instead of a fixed percentage of 1RM, because RPE accounts for daily fluctuations in readiness. An RPE 8 prescription means: stop the set when 2 more reps would be your absolute limit.

RPE	Description	RIR (Reps in Reserve)	Appropriate For
6	Moderate effort	4–5 RIR	Warm-up, technique practice
7	Challenging, somewhat hard	3 RIR	Beginner working sets
8	Hard	2 RIR	Intermediate working sets
9	Very hard, could do 1 more	1 RIR	Advanced / intensity sets
9.5	Could maybe do 1 more	0–1 RIR	Near-maximal effort
10	Absolute maximum effort	0 RIR (failure)	Testing / max effort days

Tip: Beginners often underestimate their RPE — what feels like RPE 8 is often only RPE 6. Over 4–6 weeks of consistent training, your ability to self-assess RPE accuracy dramatically improves.

Tempo refers to the speed of movement during each phase of a rep. It's written as a four-digit code: eccentric – pause at bottom – concentric – pause at top (seconds). For example, a squat at 3-1-1-0 means: 3 seconds lowering, 1 second pause at bottom, 1 second rising, 0 pause at top.

Position in Code	Phase	For Squat	For Bench Press
1st digit	Eccentric (lowering)	Lowering into squat	Bar lowering to chest
2nd digit	Pause at bottom	Pause in squat hole	Pause on chest
3rd digit	Concentric (lifting)	Rising back up	Pressing bar up
4th digit	Pause at top	Pause at standing	Pause with arms extended

Common tempo prescriptions:

• X-0-X-0 — explosive lift, no pauses (used in powerlifting and Olympic lifting)
• 3-0-1-0 — controlled eccentric, standard concentric (common hypertrophy work)
• 4-2-1-0 — slow eccentric with bottom pause (advanced hypertrophy / muscle damage focus)
• 1-0-1-0 — standard tempo, no specific emphasis (most general fitness programs)

Here is a real-world program excerpt decoded line by line:

Program Line	What It Means
A1. Back Squat — 4×6 @ 80% 1RM, tempo 3-1-1-0, rest 3 min	4 sets of 6 reps at 80% of your max squat, take 3 seconds to lower, pause 1 second at bottom, rise in 1 second, rest 3 minutes between sets
B1. Romanian Deadlift — 3×10 RPE 8, rest 2 min	3 sets of 10 reps, stop each set when you could do only 2 more, rest 2 minutes
C1. Leg Press — 3×12–15 @ 7 RPE, rest 90 sec	3 sets, pick a weight that lets you do 12–15 reps at moderate effort, rest 90 seconds
D1. Leg Curl — 4×10 @ 3 RIR, tempo 2-0-1-0, rest 60 sec	4 sets of 10 reps stopping 3 reps short of failure, 2-second eccentric, rest 60 seconds
E1. Calf Raise — 3×20 AMRAP last set, rest 45 sec	3 sets of 20 reps with consistent load, on the last set do as many reps as possible, rest 45 seconds

Tip: When a program uses "supersets" (A1/A2), perform exercise A1, immediately perform A2 with no rest, then rest the stated amount before repeating. This is common in time-efficient hypertrophy programs.

If a program doesn't specify rest periods, use these defaults: heavy compound lifts — 2–3 minutes; moderate compound lifts — 90 seconds; isolation exercises — 60 seconds.