One-rep max: the heaviest weight you can lift once. Percentages like 80% 1RM set how heavy a lift should feel.

Estimated one-rep max: your predicted best single lift, from load × (1 + reps ÷ 30). Weighted moves count bodyweight + added; assisted moves count bodyweight − assistance. PRs and graphs compare this across sessions.

Rate of perceived exertion, 1-10: how hard the set felt. RPE 8 means about 2 reps left in the tank.

A 20-minute block of mini-sets (2–3 reps at 80–90% 1RM). Rest briefly between bursts and stop the block when bar speed noticeably drops.

Every minute on the minute: start a set at the top of each minute for a 10-minute block. Leftover time in the minute is your rest.

As many reps (or rounds) as possible under a time cap, usually 12 minutes. Rest only as needed.

Same exercise, same reps every set, with full rest between. The default way most lifts are written.

Weight waves up and down across sets (heavy, lighter, heaviest) instead of climbing straight up.

Reps fall as weight rises across sets, e.g. 12–10–8–6, resting between each step.

Hit failure, immediately cut about 20% of the weight, and keep repping with no rest. Usually marked 3 + drop.

Hit failure, rest 10–20 seconds, then squeeze out a few more reps with the same weight.

Two lifts back-to-back with no rest. Antagonistic pairs opposing muscles (e.g. chest + back); post-exhaustion pairs hammer the same muscle twice.

Three (tri-set) or four-plus (giant set) lifts chained back-to-back with no rest between.

Four counts in seconds: lowering, pause at the bottom, lifting, pause at the top. X means explosive, e.g. X-0-1-0.

Hold the hardest point of every rep for a full 2 seconds, usually the bottom of the lift, with everything braced and no bounce. Touch-and-go reps do not count.

No lockout at the top: keep the muscle loaded through the whole set.

Keep repping until you cannot complete another clean rep.

One limb at a time. Do the full prescription on the left, then repeat on the right.

Rests capped around 45 seconds on purpose, so fatigue carries into the next set. A conditioning bias, not a mistake.