Rep Goal System

With the rep goal system you set a number of reps you want to achieve in a certain number of set.The "Rep Goal" is the total reps performed for all sets.You don't perform this number for each set. For example, aiming for 30 reps over 3 sets.You then go for as many good reps with good form as you can on each set. Once you manage to do all the reps you can then add weight to one set for the next workout.

​You have to be disiplined and ensure all the reps are good reps and you're not allowing form to break down just to get more reps.
You're not pushing all sets to failure.
Stop each set when you feel like,
  • You might fail the next rep.​
  • Your form starts to deteriorate.
Don't do poor and grindy reps just to get more reps.

What the Rep Goal System looks like 

With this, you’ll set a rep goal for the overall sets and increase the weight on one set when you’ve hit the rep goal. 
Examples are,
20 reps over 3 sets
25 reps over 4 sets
30 reps over 3 sets
40 reps over 4 sets
There are loads of options you can pick depending on the exercise and goal.

In this example, we'll aim for 25 reps over 3 sets,
Workout 1
  • Set 1: 100kg x 10
  • Set 2  100kg x 7
  • Set 3 :100kg x 5
Total 22 reps. Keep the weight the same for the next session.
Workout 2
  • Set 1: 100kg x 12
  • Set 2 :100kg x 8
  • Set 3 :100kg x 6
Total 26 reps. We hit out rep target so we will add weight to the first set next session
Workout 3
  • Set 1: 105kg x 10
  • Set 2 :100kg x 8
  • Set 3 :100kg x 7
Total 25 reps.We hit out rep target so we will increase the weight to the second set next session.
Workout 4
  • Set 1: 105kg x 9
  • Set 2 :105kg x 7
  • Set 3 :100kg x 5
Total 21 reps. We were under the rep target, so we'll keep the weights the same next session.
Workout 5
  • Set 1: 105kg x 9
  • Set 2 :105kg x 8
  • Set 3 :100kg x 6
Total 23 reps. We got more reps, but still below the target, so we again keep the weights the same next session.
Workout 6
  • Set 1: 105kg x 10
  • Set 2 :105kg x 9
  • Set 3 :100kg x 7
Total 26 reps. We hit out rep target so we will add weight to the third set next session
Workout 7
  • Set 1: 105kg x 10
  • Set 2 :105kg x 9
  • Set 3 :105kg x 6
Total 25 reps. We hit out rep target so we will add weight to the first set next session.
Workout 8
  • Set 1: 110kg x 10
  • Set 2 :105kg x 9
  • Set 3 :105kg x 5
Make sure all the reps are safe and form is good.

​Stop the set if you know form will break down on the next rep
This is a very simple progression that works very well