If the goal is maximal or speed strength, complete 5 to 10 sets of 1 to 5 repetitions with 3 to 5 minutes between sets. The total volume for each exercise falls between 12 to 24 total repetitions.

Hypertrophy is muscle building. If this is the goal, complete 2 to 4 sets of 8 to 12 repetitions with 1 to 2 minutes rest between sets. The total volume per exercise is 24 to 36 repetitions. Make sure each set lasts between 30 and 70 seconds.

Endurance is for beginners and endurance athletes. Complete 2 to 3 sets of 12 to 25 repetitions with 30 to 60 seconds between sets. The total volume per exercise is 30 to 75 repetitions.