How to Read a Workout Program: Sets, Percentages and Notation

Quick answer: workout notation almost always follows the same order - exercise name, sets by reps, then load (a weight, a percentage, or an RPE), then rest. "Front Squat 4x8 @70%, 90s rest" reads as four sets of eight reps at 70% of your one-rep max, resting 90 seconds between sets. Once you can parse that string, you can read notation from any coach, app, or program PDF.

The basic format: sets x reps

"4x8" means four sets of eight reps. The first number is always sets, the second is always reps. If you see a range like "3x8-10", stop the set anywhere between 8 and 10 reps depending on how the weight feels that day - the range gives you autoregulation room without changing the plan.

Percentages: what they're based on

A percentage like "@75%" refers to a percentage of your one-rep max (1RM) on that specific lift, tested or estimated recently. If your squat 1RM is 200 lbs, 75% is 150 lbs. Percentages below 60% are typically warm-up or technique work, 60-75% is volume/hypertrophy range, 75-85% is strength range, and 85%+ is near-max work usually done for singles or doubles. If you don't have a tested 1RM, most coaches recommend estimating from a recent set of 5 using a standard calculator rather than testing a true max cold.

Tempo notation

Tempo appears as a 3 or 4-digit code like "3-1-1-0": eccentric (lowering) phase in seconds, pause at the bottom, concentric (lifting) phase, pause at the top. "3-1-1-0" on a squat means 3 seconds down, 1 second pause at the bottom, 1 second to stand up, no pause at the top. Slower eccentrics (3-4 seconds) are common in hypertrophy blocks because they add time under tension without adding load.

Rest periods and why they're written down

Rest is usually the last thing listed - "2min rest" or "90s". It's not filler; rest length changes what the set trains. Short rest (30-60s) keeps heart rate elevated for conditioning effect but limits how much weight you can lift on the next set. Long rest (2-5 min) lets you recover enough to lift near-maximal loads repeatedly, which matters most for strength and power work. Our guide to rest between sets by goal breaks down exact rest windows for strength, hypertrophy and conditioning.

Notation reference table

Notation	Meaning	Typical goal
5x5 @80%	5 sets of 5 reps at 80% of 1RM	Strength
3x10-12	3 sets, 10-12 rep range, autoregulated	Hypertrophy
4x8 @RPE 8	4 sets of 8, stop 2 reps shy of failure	Hypertrophy/strength
AMRAP	Max reps or rounds in the final set/time cap	Testing/conditioning
Tempo 3-1-1-0	3s down, 1s pause, 1s up, no pause	Control/hypertrophy
EMOM 10min	Task repeated every minute for 10 minutes	Conditioning

Common mistakes when following a written program

The most common error is ignoring rest periods because they feel like the least important number on the page - cutting a prescribed 3-minute rest to 60 seconds on a heavy strength day changes the entire stimulus of the workout. Another is rounding percentages up "to be safe" on volume days, which turns a planned recovery-friendly session into an accidental max-effort one. And people frequently misread "3x8-10" as "do 3, 8, and 10 reps" instead of three sets each landing in that rep window. When in doubt, ask your coach what a line means rather than guessing - a wrong guess on load compounds over weeks. Programs that mix lifting with conditioning blocks are easier to move through in gear that doesn't restrict range; a tee from our men's activewear collection like the Men's Regular Fit Training T-Shirt (67% regenerated cellulose, 29% cotton, 4% spandex, 180 g/m²) works across both a heavy 5x5 day and an EMOM finisher.

Building your own shorthand

Once you're comfortable reading programs, writing your own log entries the same way saves time: date, exercise, sets x reps, load, and a one-word note on how it felt. Over months this becomes a searchable record you can use to spot plateaus - if your 5x5 percentage hasn't moved in six weeks, that's the signal to check recovery, sleep, or program design before assuming you need to train harder. Pair that log with knowing the terms on the whiteboard - see our gym slang glossary for the shorthand coaches use out loud.

FAQ

What does 4x8 @70% mean on a program?

It means four sets of eight reps, each performed at 70% of your one-rep max on that lift. If your 1RM is 150 lbs, you'd load 105 lbs for all four sets.

How do I read tempo notation like 3-1-1?

Read left to right as seconds for each phase: 3 seconds lowering the weight, 1 second pause, 1 second lifting it. A missing fourth number usually means no pause at the top.

Should I follow rest periods exactly as written?

Yes, especially on strength-focused days - rest length is part of the training stimulus, not just downtime. Cutting rest short on heavy sets turns a strength session into a conditioning one by accident.

What if I don't know my 1RM for a percentage-based program?

Estimate it from a recent set of 3-5 reps using a standard percentage chart rather than testing a true max without preparation. Update the estimate every 6-8 weeks as you get stronger.