How to Read Workout Programs: Sets, Reps, and Notation Explained

Basic Terminology

Understanding workout language.

• Rep: One complete movement
• Set: A group of consecutive reps
• Rest: Time between sets
• Tempo: Speed of movement
• RPE: Rate of Perceived Exertion (1-10 scale)

Reading Program Notation

Common formats explained.

• 3x10: 3 sets of 10 reps
• 4x8-12: 4 sets of 8 to 12 reps
• 3x10 @ 60%: 3 sets of 10 at 60% of max
• AMRAP: As many reps as possible
• EMOM: Every minute on the minute

Exercise Modifiers

Additional instructions.

• Superset: Two exercises back-to-back
• Drop set: Reduce weight, continue reps
• Pause: Hold at specified position
• Eccentric: Slow lowering phase
• Tempo 3-1-2-0: 3 sec down, 1 sec pause, 2 sec up, 0 sec top

Conclusion

Once you understand program notation, any workout becomes followable. Most programs use similar conventions.