I’m gonna talk some program design basics today. First you have to understand the three core goals of lifting program design.
The basic breakdown is 1-5 reps for strength, 8-12 reps for hypertrophy, and 13+ reps for muscle endurance.
But don’t forget rest time! 2-5 Minutes for strength, 45-90 seconds for strength, and 30 seconds or less for endurance.
There’s more info in the video!