Standard

The most straightforward approach. After your warm-up, you perform all working sets for an exercise with the same weight. This is ideal for building a solid foundation, focusing on form, and consistently tracking strength progress over time.

Progressive

You start with your highest rep count and lightest working weight, then increase the weight while decreasing the reps on each subsequent set. This method allows you to handle heavier loads as you fatigue, effectively training for strength and hypertrophy.

Example: Set 1: 12 reps @ 50kg, Set 2: 10 reps @ 55kg, Set 3: 8 reps @ 60kg.

Degressive (Drop Set)

Perform your regular sets at a constant weight. On the final set, immediately after finishing your target reps, reduce the weight by 20-30% and perform as many more reps as possible to failure. This is a high-intensity technique to maximize muscle fatigue and stimulate growth.

Pyramid

A classic bodybuilding technique. You start with lighter weight and higher reps, progressively increase the weight and decrease reps to a "peak" heavy set, and then reverse the process. This plan uses a half-pyramid followed by a back-off set for high volume and muscle endurance.

Example: Set 1: 12 reps @ 50kg, Set 2: 10 reps @ 55kg, Set 3: 8 reps @ 60kg, Set 4 (back-off): 12 reps @ 50kg.