How to Read Your Workout Plan

You've completed your fitness assessment, and your personalized workout plan is ready. But what do all those numbers mean? This guide explains every element of your MySetPlan workout so you can get the most out of your training.

Plan Structure Overview

Your plan is organized into:

Mesocycle (Month): Each month is one mesocycle with a specific focus.

Weeks: Typically 4 weeks with progressive overload, ending with a deload week.

Training Days: Your scheduled workout days (3-6 depending on your tier).

Sessions: Each training day has a specific focus (e.g., Push, Pull, Legs, Upper, Lower).

Reading an Exercise Prescription

Each exercise shows:

Barbell Bench Press
3 sets × 8-10 reps @ RPE 8
Rest: 2-3 minutes

Let's break this down:

Exercise Name

The specific movement to perform. Click on it to see form cues, video demonstrations, and common mistakes.

Sets

The number of working sets to perform (not including warm-ups). In this example: 3 sets.

Reps

The target repetition range. "8-10" means aim for at least 8 reps but no more than 10. If you hit 10 reps on all sets, increase weight next time.

RPE (Rate of Perceived Exertion)

How hard each set should feel. RPE 8 means you should have about 2 reps left in the tank at the end of each set. See our RPE article for a complete explanation.

Rest

How long to rest between sets. Longer rest (2-3+ minutes) for heavy compound lifts; shorter rest (60-90 seconds) for isolation work.

Warm-Up Protocol

Before each session:

1. General Warm-Up (5 minutes): Light cardio to elevate heart rate and body temperature.

1. Dynamic Stretching (5 minutes): Movement-based stretches targeting the muscles you'll train.

1. Exercise-Specific Warm-Up: Lighter sets of your first exercise, building up to working weight.

Example Warm-Up for Bench Press (working weight: 185 lbs):

• Bar only × 10 reps
• 95 lbs × 8 reps
• 135 lbs × 5 reps
• 165 lbs × 3 reps
• Begin working sets at 185 lbs

Warm-up sets don't count toward your prescribed sets.

Understanding Rep Ranges

Different rep ranges serve different purposes:

1-5 reps: Strength focus. Heavy weight, longer rest, fewer total reps.

6-12 reps: Hypertrophy sweet spot. Moderate weight, moderate rest.

12-20+ reps: Endurance and metabolic stress. Lighter weight, shorter rest.

Your plan includes a mix based on your goals.

Progressive Overload in Practice

Each week, aim to do slightly more than the week before:

Week 1: Bench Press 3×8 @ 185 lbs

Week 2: Bench Press 3×9 @ 185 lbs

Week 3: Bench Press 3×10 @ 185 lbs

Week 4: Deload - Bench Press 2×8 @ 185 lbs

Week 5 (new cycle): Bench Press 3×8 @ 190 lbs

When you hit the top of your rep range for all sets, increase weight and drop back to the bottom of the range.

Exercise Order

Exercises are ordered intentionally:

1. Compound Movements First: Squats, deadlifts, presses, rows. These require the most energy and technique.

1. Secondary Compounds Next: Lunges, RDLs, incline press. Still demanding but less systemic fatigue.

1. Isolation Movements Last: Curls, extensions, raises. Less technique-dependent, fine to do fatigued.

Follow the prescribed order for best results.

Logging Your Workouts

For each exercise, log:

• Weight used
• Reps completed on each set
• Perceived RPE

This data helps you track progress and informs your next month's plan.

Example Log Entry:

Barbell Bench Press
Set 1: 185 lbs × 8 reps @ RPE 8
Set 2: 185 lbs × 8 reps @ RPE 8.5
Set 3: 185 lbs × 7 reps @ RPE 9

Understanding Week Types

Foundation Week (Week 1)

Getting comfortable with the exercises and establishing baseline weights. Don't max out—leave room to progress.

Progressive Weeks (Weeks 2-3)

Push harder. Add reps or weight compared to the previous week.

Peak Week (Week 3)

Your hardest week. Highest volume and/or intensity. Expect to feel fatigued.

Deload Week (Week 4)

Reduce volume by 40-60%. Same exercises, fewer sets. Allow fatigue to dissipate.

When to Adjust Weight

Increase Weight When:

• You hit the top of the rep range on all sets
• RPE feels lower than target (e.g., target RPE 8, feels like RPE 6)

Decrease Weight When:

• You can't hit the minimum reps
• RPE is significantly higher than target
• Form is breaking down

Small adjustments (2.5-5 lbs) are better than large jumps.

Substituting Exercises

If you can't do a prescribed exercise:

1. Check the exercise library for the "Alternatives" section
2. Choose a movement that targets the same muscle with similar rep range
3. Log the substitution so it's reflected in your history

Common reasons to substitute:

• Equipment unavailable
• Pain during movement (note: discomfort is normal, pain is not)
• Mobility limitations

Reading Week Focus Labels

Your weekly schedule shows focus labels:

Foundation: Building base with moderate intensity

Build/Progressive: Increasing volume and intensity

Peak: Maximum effort week

Recovery/Deload: Active recovery for adaptation

These help you understand the intention of each week.

Rest Days

Your plan shows specific rest days. Use them for:

• Sleep and recovery
• Light activity (walking, stretching)
• Not training

Rest days are part of the program, not an indication to add extra work.

Common Questions

"Do I have to follow the exact order?"

For best results, yes. Compound movements first while fresh.

"What if I can't finish all sets?"

Finish what you can with good form. Log it and continue. Incomplete workouts still count.

"Can I add more exercises?"

Generally, no. The volume is calibrated for recovery. Adding more often leads to burnout, not better results.

"What if a weight feels too heavy today?"

Use RPE as your guide. Reduce weight to hit the target RPE. Some days are harder than others.

"Do I count failed reps?"

No. Only count reps completed with reasonable form.

Making the Most of Your Plan

1. Follow it as written for at least one full month before making changes.

1. Log every workout to enable accurate tracking.

1. Prioritize the compound movements—these drive most of your results.

1. Take the deload week seriously—it's not optional.

1. Trust the process—results come from consistency over months, not perfection in any single workout.

Conclusion

Your MySetPlan workout is designed with intention. Every exercise, set, rep, and rest period serves a purpose. Understanding these elements helps you execute the program effectively and maximize your results.

When in doubt, refer back to this guide. And remember: the best workout is the one you complete consistently.