Masheen

The basics

Sets and reps

Also called sets x reps, 3x8, 3 sets of 8

A rep is one complete movement of an exercise, and a set is a group of reps done one after another without resting.

60× 860× 860× 8
Set 3: 60 kg for 8. 24 reps so far. Squat, 3 × 8 at 60 kg: three sets of eight reps, 24 reps in all.

In plain words

These are the two numbers every program is written in. Down and up once is a rep. A handful of reps with no rest inside them is a set. Written together in Masheen, sets come first: "3 × 8" is three sets of eight reps, and you rest between them. A logged set turns the order round and puts the weight first, so "60 kg × 8" is 60 kg for 8 reps. Some gyms and books write reps first instead. When a line could be read either way, the larger number is usually the reps. The ACSM's 2009 position stand recommends that beginners use loads they can lift for 8 to 12 reps.

An example

Squat day, 3 × 8 at 60 kg. You load the bar to 60 kg and do 8 reps. You rest, then do 8 more. You rest again, then do a third 8. Three sets, 24 reps in all, and your log shows three rows reading "60 kg × 8". The ACSM's 2026 position stand, an overview of 137 systematic reviews, found strength was enhanced by 2 to 3 sets, among other things.

Often confused with

Rep range 3 × 8 fixes the reps at eight; a rep range such as 8–12 gives a low and a high number to work between.
Rep A rep is one complete movement of an exercise: the weight travels down and back up once, or up and back down once.
Set A set is a group of reps done one after another without resting.
Rep range A rep range is a low and a high number of reps to aim between on each set, written with a dash, such as 8–12.
Working set A working set is a set done at the weight and reps the program asks for: the sets that count.
Volume Volume is how much training you do, counted either as the number of hard sets for a muscle in a week or as weight × reps added up across sets.

Go deeper

Your first four weeks in the gym A gym workout plan for beginners. Twelve sessions over four weeks, three days a week, with the sets, the reps and a weight rule for every session. Updated

Sources

  1. ACSM 2009. Position stand: Progression models in resistance training for healthy adults. Med Sci Sports Exerc 41(3):687–708 Read
  2. Currier et al. 2026. ACSM Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Med Sci Sports Exerc 58(4):851–872 Read

Updated . How these pages are researched and corrected: editorial policy. Every term in the glossary.