How Many Reps Should You Use During Your Workouts?

Execute 25% to 33% of your volume between 1 rep to 6 reps with an RPE of 5 to an RPE of 10, which is low in reps and high in intensity and helps with strength and between 12 reps to 20 reps with an RPE of 5 to an RPE of 10, which is high in reps and low in intensity and helps with recovery and the other 66% to 75% of your volume between 6 reps to 12 reps with an RPE of 5 to an RPE of 10.

Lower body machine-free compound exercises such as deadlift, squat, romanian deadlift, etc. have a rep range of 3 reps to 8 reps.

Lower body machine compound exercises such as hack squat, leg press, etc. have a rep range of 6 reps to 12 reps.

Lower body isolation exercises such as leg extension, calf raise, leg curl, etc. have a rep range of 8 reps to 20 reps.

Upper body machine-free compound exercises such as bench, overhead press, barbell row, etc. have a rep range of 3 reps to 12 reps.

Upper body machine compound exercises such as cable row, lat pulldown, etc. have a rep range of 6 reps to 15 reps.

Upper body isolation exercises such as tricep pushdown, curls, lateral raise, etc. have a rep range of 8 reps to 20 reps.

These are general guidelines. The rep may go below or above the rep range listed depending on which block of the program that you’re on. Everyone has their own individualized best rep ranges that work for them. You can go higher or lower than the rep ranges listed here. Progress each workout session. Only change the rep range if progress ceases.

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