A workout plan is a set of instructions, and like any instructions it makes sense once you know the shorthand. A line such as "3 x 10 @ RPE 7, rest 90s" looks like code at the start. Here is how to decode it so you can walk into the gym and know exactly what to do.
The basic vocabulary
- Exercise. The movement itself, such as a goblet squat or a lat pulldown.
- Rep (repetition). 1 full lift of the movement, from start to finish.
- Set. A group of reps done without resting. "3 sets of 10" means you do 10 reps, rest, do another 10, rest, and do a final 10.
- Rest. The time you pause between sets. This is usually written in seconds or minutes.
- Load. The weight you use.
- Tempo. The speed of each rep, if the plan specifies it.
- Volume. The total amount of work, roughly sets times reps.
Reading a typical line
Take this example:
Dumbbell bench press: 3 x 8-10, rest 90 seconds
It means: perform 3 sets, aim for between 8 and 10 reps each time, and rest about a minute and a half between sets. The range gives you room. If you can do 10 reps with good form, the weight is a little light, so next time go slightly heavier. If you cannot reach 8, the weight is too heavy.
How to choose the weight
Pick a load that lets you finish the planned reps with good form while feeling that you could have done about 2 more. The last couple of reps should feel hard, but not like a struggle with your form falling apart. If you are unsure, start lighter. You can always add weight next set.
Understanding effort: RPE and reps in reserve
Some plans use RPE, which stands for rate of perceived exertion, on a scale of 1 to 10.
- RPE 6 means you could do about 4 more reps.
- RPE 8 means about 2 more reps.
- RPE 10 means you could not do another rep.
Another way to say the same thing is reps in reserve (RIR). "2 RIR" means you stop with 2 reps left in the tank. Beginners should mostly work between RPE 6 and 8. Going to complete failure on every set is not needed, and it makes you very sore.
Tempo, supersets and circuits
Tempo
A tempo such as 3-1-1 means 3 seconds lowering the weight, 1 second pause, and 1 second lifting. Slower lowering makes an exercise harder with less weight and teaches control. If the plan has no tempo, lift under control and do not bounce or swing.
Supersets
A superset pairs 2 exercises, done back to back with little rest. They are often written as A1 and A2. You do a set of A1, a set of A2, rest, then repeat. Pairing a push exercise with a pull exercise, such as press-ups and rows, saves time.
Circuits
A circuit is a group of exercises done one after another, and you rest after the full round. You might see "4 rounds, 40 seconds work, 20 seconds rest". That means 40 seconds on each station, a 20-second break, then the next station.
Warm-ups, working sets and cooldowns
Most plans have 3 parts.
- Warm-up. 5 to 10 minutes of easy cardio and mobility to raise your temperature and loosen joints. Before heavy exercises, do 1 or 2 light warm-up sets.
- Working sets. The main part of the session, the sets that count toward the plan.
- Cooldown. A few minutes of easy movement and gentle stretching.
Do not skip the warm-up sets because they feel boring. Joints feel better when they are ready.
A sample beginner plan, decoded
Here is a simple full-body session done 3 times a week on non-consecutive days.
- Goblet squat: 3 x 10, rest 90 seconds
- Dumbbell bench press: 3 x 8-10, rest 90 seconds
- Seated cable row: 3 x 10-12, rest 60 seconds
- Romanian deadlift with dumbbells: 2 x 10, rest 90 seconds
- Plank: 3 x 20-30 seconds, rest 45 seconds
- Easy cycling or walking: 10 minutes
Read it from top to bottom. For the squat, you choose a dumbbell that makes 10 reps challenging, rest a minute and a half, and repeat 2 times more. On the plank, you hold for time instead of counting reps. The final line is cardio to finish.
Progression: how plans get harder
A good plan changes over time. Common ways to progress include:
- Add reps. Move from 8 to 10 reps on the same weight.
- Add weight. Once you reach the top of the rep range on all sets, add a small amount of weight.
- Add a set. Move from 2 sets to 3.
- Shorten rest. Reduce rest slightly while keeping good form.
- Improve control. Slow the tempo or pause at the bottom.
Change only 1 thing at a time. Write down the weights and reps you do, either in a notebook or on your phone. This is the habit that turns a plan into progress, because you can see what to beat next week.
Common mistakes
- Treating the rep range as a minimum target to rush. Quality matters more than finishing quickly.
- Skipping rest. Short rests ruin the next set when the exercise is heavy.
- Choosing a weight that is too easy. If you finish every set with plenty left, increase the load.
- Ignoring the order. Heavy compound lifts usually come initially, while you are fresh.
- Changing the plan every week. Give a plan 4 to 6 weeks before judging it.
If something causes sharp pain, stop the exercise and ask a trainer to check your form. Pain that lingers beyond a few days is worth showing a physiotherapist.
Key takeaways
- A set is a group of reps; "3 x 10" means 3 sets of 10 reps.
- Rep ranges give you room: go heavier when you hit the top of the range.
- Beginners should mostly stop with about 2 to 4 reps still in reserve.
- Supersets and circuits are simply ways to arrange exercises and rest.
- Write down your weights and reps so you can progress deliberately.
- Stick to a plan for several weeks before changing it.
