A single set is just a group of reps performed together.
Thankfully for you, every program in the Graduate Fitness library has a clear recommendation of how many reps and sets you should perform.
Reps and sets are often written the same way on a training plan.
“3 x 15-20”
The first number indicates how many sets you should complete overall.
The second two numbers are a rep range.
This means you should perform 3 sets on the Glute Drive . In each set, you should perform somewhere between 15 to 20 reps (individual reps of the given exercise).
Below you will see some of the more popular combinations of sets and reps schemes you will find as you progress on your own fitness journey.
“10 x 10” which is of course 10 sets of 10 reps. This can also be referenced as “German Volume Training”.
“5 x 5”, which is a common rep and set scheme for a more strength training focus.
“3 x 10”, a common recommendation for full-body training programs.
Certain rep ranges can emphasise particular adaptations (benefits) of lifting weights. That is Strength, Hypertrophy, or Muscular Endurance.
You can gain all of the above benefits by training in any rep range, as long as you adhere to the number one most important principle of strength training, Progressive Overload.
For this reason, you will often see a baseline recommendation of “4 sets x 10 reps” in beginner programs.
Not because there is anything magic about this combination.
But because it allows you to receive all the benefits of strength training while doing enough reps to master the technique of each exercise. Added Bonus: its super easy to easy to remember.