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. 2025 Jul 30;39(11):1129–1137. doi: 10.1519/JSC.0000000000005216

Table 3.

Sets, repetitions, and interset rest periods for main lifts, assistance exercises, and core exercises through the intervention period.

Weeks 1–3 Weeks 4–6 Weeks 7–9 Week 10
Main lifts Sets × reps
3 × 12
Interset rest
1.5–2 min		 Sets × reps
3 × 8
Interset rest
1.5–2 min		 Sets × reps
4 × 5
Interset rest
3 min		 Sets × reps
4 × 5
Interset rest
3 min
Assistance exercises Sets × reps
3 × 10–15
Interset rest
1–1.5 min		 Sets × reps
3 × 10–15
Interset rest
1–1.5 min		 Sets × reps
3 × 8–15
Interset rest
1–1.5 min		 Sets × reps
2 × 8–15
Interset rest
1–1.5 min
Core exercises Sets × time
3 × 20–45 s*
Interset rest
1 min		 Sets × time
3 × 20–45 s*
Interset rest
1 min		 Sets × time
3 × 20–45 s*
Interset rest
1 min		 Sets × time
2 × 20–45 s*
Interset rest
1 min
*

Depending on training status.