Table 6:

Daily Adjusted Progressive Resistance/Autoregulatory^68,69,70

Zones	Goal	Rep Range	Sets	Load
Zone 1	Strength/Power	3RM	Warmup	<50% of RM
Zone 2	Strength/Hypertrophy	6RM	1	50% of RM
Zone 3	Hypertrophy	10RM	2	75% of RM
Final Set Adjustment			3	Reps to failure at RM
4 + reps below RM/RPE, reduce load 2.5‐5kg 2‐3 reps below RM/RPE, reduce load by 0‐2.5kg 1 rep above/below or RM/RPE goal, keep the same load 2‐3 reps above RM/RPE, add 2.5‐5kg 4 + reps above RM/RPE, add 5‐7.5kg			4	Adjusted reps to failure based on final set adjustment

RM = repetition maximum RPE = rating of perceived exertion