| . | Strength | Hypertrophy | Endurance | Power |
| Mode | Dynamic (isotonic) | Dynamic (isotonic) | Dynamic (isotonic) | Dynamic (isotonic) |
| Intensity | Novice clients: 60-70% of 1-RM Intermediate clients: 70-80% 1-RM Advanced clients: 80-100% 1-RM |
Novice and intermediate Clients: 70-85% of 1-RM |
Novice and Intermediate clients: 50-70% of 1-RM
Advanced clients: 30-80% of 1-RM |
Novice and Intermediate clients: >80% of 1-RM for strength phase of training and
30-60% of 1-RM for speed phase of training
Advanced clients: 85-100% of 1-RM for strength phase of training and 30-60% of 1-RM for speed phase of training |
| Volume | Novice clients: 1-3 sets of 8-12 repetitions Intermediate clients: 1-3 sets of 6-12 repetitions Advanced clients: multiple sets of 1-12 repetitions periodized |
Novice clients: 1-3 sets of 8-12 repetitions Intermediate clients: 1-3 sets of 1-12 repetitions Advanced clients: 3-6 sets of 1-12 repetitions periodized |
Novice and intermediate clients: 1-3 sets of 10-15 repetitions Advanced clients: multiple sets of 10-25 repetitions |
Novice and intermediate clients: 1-3 sets per exercise x 3-6 repetitions Advanced clients: 3-6 sets of 1-6 repetitions periodized |
| Frequency | Novice clients: 2-3 days/week Intermediate clients: 2-3 days/week for whole body workouts; 3-4 days/week for split routines Advanced clients: 4-6 days/week |
Novice clients: 2-3 days/week Intermediate clients: 2-4 days/week Advanced clients: 4-6 days/week |
Novice clients: 2-3 days/week Intermediate clients: 2-4 days/week Advanced clients: 4-6 days/week |
Novice clients: 2-3 days/week Intermediate clients: 2-4 days/week Advanced clients: 4-6 days/week |
| Rest between sets | All clients: 2-3 minutes for multijoint exercises and 1-2 minutes for single joint exercises | Novice and intermediate clients: 1-2 minutes Advanced clients: 2-3 minutes for multijoint exercises and 1-2 minutes for single joint exercises |
Novice clients: 1-2 minutes Intermediate clients: <1 minute Advanced clients: <1 minute for 10-15 repetitions and 1-2 minutes for 15-25 repetitions |
Novice clients: 2-3 minutes for core exercises Intermediate and advanced clients: 2-3 minutes for multijoint exercises and 1-2 minutes for single joint exercises |
| Rest between workouts | At least 72 hours between body parts if performing a split routine; 48 hours if performing a whole-body workout | At least 72 hours between sets | At least 48 hours | At least 72 hours between body parts if performing a split routine; 48 hours if performing a whole-body workout. |
