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Goal glossary
What the pre-prompt wording means
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Goal glossary
What the pre-prompt wording means
Strength
- Heavy / low-rep work
- 3–6 reps per set with loads near your max effort. Builds maximal force.
- Ramp sets
- Progressive warm-up sets that gradually add load up to your working weight.
- Top set + back-off
- One heaviest set, then 1–3 lighter sets at ~85–90% of that load for volume.
- Linear progression
- Adding a small amount of load (or a rep) each week, then deloading.
Hypertrophy
- Moderate-rep work
- 8–12 reps with controlled tempo to maximise muscle growth stimulus.
- Hard sets
- Working sets taken close to failure (RPE 7–9) — usually 10–20 per muscle/week.
- RPE / RIR
- Rate of Perceived Exertion (1–10) and Reps in Reserve — how hard a set felt.
- Volume progression
- Adding sets or reps each week (rather than load) to drive growth.
Fat loss
- Density
- More work done in less time — shorter rests, tighter pacing.
- Superset
- Two exercises performed back-to-back with little or no rest between them.
- Circuit
- 3+ exercises rotated for several rounds with minimal rest in between.
- Metabolic finisher
- A short, hard 5–8 min block (intervals, carries, conditioning) at the end.
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