Muscular Strength Goals: High resistance 85-90% of 1 rep max. Low reps and sets: 3-5 sets of 5-8 reps. 3 minutes rest between sets.
Hypertrophy Goals: Medium resistance 70-80% of 1 rep max. Medium reps and sets: 2-4 sets of 10-12 reps. 2 minutes rest between sets.
Muscular Endurance Goals: Low resistance 60-70% of 1 rep max. High reps and sets: 3-5 sets of 12-20 reps. 1-minute rest between sets.