How to use Sets, Reps, Weight, RPE, and Rest

Intro

With Superset Sheets, you have the power to program like you would in a spreadsheet while still delivering an app to your clients. Follow our programming guidelines below to give your clients the best experience! The content below reviews the following columns...

Reps
Weight
RPE
Rest

Reps

In your rep column, you can use any of the following formats...

Fixed value (i.e. 8)
Progression (i.e. 8, 10, 12)
Range (i.e. 8-12)
Time-based (i.e. 30s or 10m)
Each side (add "E/S" to any value)

Weight

In your weight column you can use any of the following formats

Bodyweight (i.e. BW)
Fixed value (i.e. 55)
Progression (i.e. 55, 65, 75)
Range (i.e. 55-75)
Min value (i.e. 55+)
Max value (i.e. 1RM or MAX)

Note: To change between lbs or kgs, follow these instructions

RPE

In your RPE column, all values will translate into %'s and you can use any of the following formats...

Fixed value (i.e. 10)
Coming soon: Progression (i.e. 50, 60, 70)
Coming soon: Range (i.e. 50-60)

Rest

In your Rest column, all values will translate into seconds and you can use any of the following formats...

Fixed value (i.e. 10s)
Coming soon: Different rest per set (i.e. 30s, 60s, 90s)
Coming soon: Range (i.e. 30s-90s)

Updated on: 12/02/2024