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Dive deeper into your fitness journey with the second installment of our exclusive video series, designed to revolutionize the way you approach resistance training. This video builds on the foundation laid in the 12 to 15 repetition range, guiding you through the nuances of training in the 8 to 12 repetition range with moderate weights. A comprehensive blend of exercise selection, sequencing, intensity, and volume awaits, tailored to elevate your strength, muscle mass, and endurance to new heights.


Embrace the principles of linear periodization, a strategy that advances your training from lighter to heavier loads, refining your strength and stamina. This installment encourages you to navigate through various rep ranges, allowing you to tailor your training phases to your body's unique response, optimizing growth and enjoyment in your fitness regime.


The video meticulously outlines the significance of engaging across the entire spectrum of repetition ranges—light, moderate, and heavy—to harness the comprehensive benefits of resistance training. Focusing on the 8 to 12 range, it emphasizes moderate strength gains, lean muscle development, and enduring stamina, contingent on pushing your limits to near muscle failure.


Highlighting the importance of exercise variety, this guide reinforces the inclusion of both bilateral and unilateral exercises, ensuring a balanced development of strength in all three planes of movement. As you transition into moderate weights, discover the shift towards a preference for bilateral exercises, underscoring their pivotal role in enhancing strength.


From squat and deadlift variations to nuanced upper body training encompassing back, chest, and shoulder exercises, this video offers a rich tapestry of techniques to refine your regimen. It balances heavier and lighter training days, prescribing a strategic mix of intensity levels to optimize recovery and growth.


This essential guide doesn't just focus on the major muscle groups; it integrates critical exercises for the hips, knees, calves, and core, underlining their significance in a holistic strength program. With practical advice on super setting and rest periods, it ensures your sessions are both effective and efficient.


As you embark on this journey through the 8 to 12 repetition range, this video stands as a beacon, guiding you towards a stronger, more resilient physique. Purchase now to unlock the secrets to a balanced, powerful, and adaptable training routine that caters to your individual needs and goals. Continue with us on this series to explore further rep ranges, paving the way to an ultimate, tailored program design.

How to Set Up Your Program in the 8 to 12 Repetition Range

  • Jeff Young, MS, CSCS

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