~30 min
The traditional strength-training template: perform a fixed number of sets and reps of a single exercise with a fixed rest period between sets before moving to the next exercise.
How it works
Choose an exercise, a rep target (e.g. 5 reps), and a set count (e.g. 5 sets). Complete a set, rest the prescribed time (60-180s depending on goal), then repeat until all sets are done. Weight is typically held constant across sets, or increased slightly (ramping) as a warm-up strategy.
Pros
- Simple to program and track
- Easy to progressively overload (add reps, sets, or weight)
- Predictable fatigue management
- Foundation of nearly all strength programs
Cons
- Less time-efficient than supersets/circuits
- Can get monotonous
- Doesn't inherently train conditioning
Best for
Max strengthHypertrophyPowerliftingBeginner programming
Examples
- 5x5 Back Squat @ 80% 1RM, 3 min rest
- 4x8 DB Bench Press, 90s rest
- 3x12 Goblet Squat, 60s rest
Notes
The default template underlying almost every other format in this catalog — most other formats are variations or combinations of straight sets.