Goals
Every goal uses the same basics: train each muscle group at least twice a week, add load over time, and recover. What changes is mostly the rep range, the rest time and how you eat.
| Goal | Reps | Sets per exercise | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Cardio matters for every goal too: see Cardio and pairing cardio with lifting.
New to lifting? Run the beginner program first. It works for every goal for the first months.