You can complicate this process when you're ready, but first we want to make it super simple to get started and be consistent. That's at least 80% of the importance here as far as your results are concerned.
For each exercise in your programme, I'd like you to do 6-10 good work sets of work per week. If you only do something once per week, you may drop just under that, but fear not, you may well still make progress, but it's probably not optimal.
If you train it once per week: do 4-6 sets, whatever you can handle.
If you train it twice per week: do 3-5 sets per workout.
If you train it three times per week: shoot for 3 sets per workout.
If you train it 4 times per week per week: shoot for 2-3 sets in each workout.
If you train it 5-6 times per week: just do one or two really good sets each workout.
DON'T FORGET TO PICK YOUR PROGRESSION METHOD
As laid out here. Remember we choose from 3 methods:
- STEADY STATE -- Where sets, reps and difficulty stay the same for the whole month.
- THE PRACTICE SET AND RECORD SET METHOD -- Where you go for a record on one set each day.
- THE COMPLETE-THE-SETS METHOD -- Where you pick a tough goal just out of your reach and try to hit it.