In short:
- A training program consists of sets, reps and rest breaks — the notation 3×10 means 3 sets of 10 reps.
- Exercise names are mostly in English and describe the movement (press = pushing, row = pulling, curl = curling).
- Intensity is expressed either as a percentage of your repetition maximum (% 1RM) or on a perceived exertion scale (RPE).
- For beginners, a full body program 2–3 times a week works best, leaving each muscle group enough time to recover.
Reading a training program can feel like deciphering a foreign language when you’re a beginner — it’s full of abbreviations, Latin terms and numbers. In this guide we explain what each element of a program means, how to interpret exercise names and how to use the program to approach your first workout clearly and with confidence.
How to read a training program: what are sets, reps and rest?
Reading a training program starts with understanding three core concepts: the set, the rep and the rest break. A set (abbreviated S in Estonian programs, or simply set) is a block of reps of one exercise performed without a break. A rep (abbreviated K in Estonian programs, or rep or reps) is one full cycle of a single movement — for example, going down and coming back up in a squat. The notation 3×10 means three sets of ten reps, while 4×8–12 means four sets where the rep count falls in the range of 8–12.
The rest break between sets is also written into the program — usually in seconds or minutes (e.g. 60 s or 2 min). According to the American College of Sports Medicine’s recommendations, the optimal rest time for beginners is 60–120 seconds between sets, so that the muscles recover sufficiently before the next set (ACSM, 2009).
If you want to move on and build a program yourself, take a look at Building a training program: the complete guide — it explains step by step how to build a suitable program from scratch.
What do the Latin and English exercise names mean?
The names that appear in training programs are often in English (bench press, deadlift, squat) or derived from Latin anatomical terms. Latin terminology is used to describe muscle groups precisely: pectoralis major is the scientific name of the large chest muscle, and biceps brachii is the two-headed muscle of the upper arm.
English exercise names usually describe the movement, the working muscle or the equipment used:
- Press (pushing): the weight moves away from the body (e.g. overhead press — pressing the weight overhead)
- Row (rowing, pulling): the weight moves toward the body (e.g. seated cable row — a seated pull on the cable machine)
- Curl (curling): the forearm curls in toward the upper arm (e.g. bicep curl — an arm curl for the biceps)
- Extension (straightening): the joint straightens (e.g. tricep extension — an extension for the triceps)
- Squat: the hips and knees bend at the same time
- Deadlift: the bar is lifted from the floor until the body is upright
- Lunge: one leg steps forward and the knee bends
If you’re already familiar with the exercises in the Miniskirt training program, for example, you’ll see that it uses these same English terms too — they are universal across the training world and unambiguous.
How do you understand intensity, volume and load percentages in a program?
In a training program, intensity is often expressed either as a percentage of repetition maximum (% 1RM) or on the RPE scale (Rate of Perceived Exertion, a rating of how hard the effort feels).
- 1RM (one repetition maximum) is the heaviest weight you can lift once with technically clean form. If the program says “70% 1RM”, that means 70% of your maximum strength.
- RPE 7/10 means the exercise is 7 points out of 10 in effort — about 3 reps were left in reserve.
- RIR (Reps in Reserve) is the same idea the other way around: RIR 2 means you could have done 2 more reps.
The NSCA (National Strength and Conditioning Association) recommends that beginners start at 60–70% of 1RM so that technique improves before they lift heavy (Kraemer & Ratamess, 2004). Studies confirm that the optimal volume for muscle building is roughly 10–20 sets per muscle group per week (Schoenfeld, 2010).
Volume is measured as the number of sets per week (sets/week). A personal training program always takes your current training level into account, so that volume doesn’t increase too quickly and you don’t end up overreaching or overtraining.
The Estonian Health Board recommends that adults do muscle-strengthening training at least two times a week — this is the minimum on which a training program can be built. More detailed guidance can be found in the Health Board’s physical activity recommendations.
Which types of training program suit beginners best?
Training programs generally fall into three main models:
| Type | Explanation | Good for beginners? |
|---|---|---|
| Full body (whole body) | Every workout trains all muscle groups | Best choice |
| Upper/Lower split | Upper and lower body on different days | Good at 3–4 times per week |
| Push/Pull/Legs | Pressing, pulling and leg workouts kept separate | Suits more advanced trainees |
A full body program 2–3 times a week suits beginners best, because it gives each muscle group enough frequency for neuromuscular adaptation (Peterson et al., 2005). In the early phase, frequency matters more than volume — your brain learns the movement anew with every session.
It’s also interesting to look at the training structure of pro-level athletes — for example, the Sergio Oliva training program shows how a top athlete structures a high-volume, intense program, but it is reference material, not a model for beginners.
References
- American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687–708. PMID: 19204579
- Kraemer WJ, Ratamess NA (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674–688. PMID: 15076781
- Peterson MD, Rhea MR, Alvar BA (2005). Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. Journal of Strength and Conditioning Research, 19(4), 950–958. PMID: 16287373
- Schoenfeld BJ (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. PMID: 20847704
- Estonian Health Board (2023). Physical activity recommendations for adults.
Frequently asked questions
What does 3×10 mean in a training program?
3×10 means 3 sets of 10 repetitions. A set is a block of reps performed without a break, and a repetition is one full cycle of a movement (e.g. going down and back up in a squat).
How do you know how heavy a weight to use?
Beginners are advised to start at 60–70% of their repetition maximum (1RM). A practical rule: choose a weight with which the last 2–3 reps are hard, but your technique doesn’t suffer.
What is RPE and how do you use it?
RPE (Rate of Perceived Exertion) is a 1–10 scale for measuring perceived effort. RPE 7 means roughly 70% of your maximum — you would still have 3 reps left in reserve. For beginners, RPE 6–7 is a good range for ingraining technique.
How many times a week should a beginner train?
The Estonian Health Board recommends muscle-strengthening training at least 2 times a week. Research supports 2–3 full-body workouts a week for beginners, which gives each muscle group sufficient frequency.
Why are the exercise names in training programs in English?
English exercise names are internationally standardized and describe the movement pattern precisely (press = pushing, row = pulling). Estonian equivalents exist, but the English terms are more widely used thanks to coaches and video material.
Let’s go through the exercises in practice! ArtGym
