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A typical bodybuilding training program will utilize 3 sets or 4 sets of an exercise for anywhere from 8 reps to 15 reps, with 10 reps or 12 reps being common as well. You can also vary exercise rep ranges between four (4) and eight (8) reps. To keep things reasonable, you should only be maxing out at eight reps. When it comes to upper body exercises, a 3-set routine that works up to a maximum of 12 reps is often referred to as “4-set.” For the upper body, a 4-sets routine often incorporates a bench press, barbell rows and biceps curl movements.

To build and train the lower body, we’ll be talking about one-set training schemes. For example, for pressing movements, we’ll typically do 2 sets per arm. In some cases, you may do two sets of one arm at 15 to 20 reps. If that’s the case you can split the arm training time in half and perform 8-rep sets during one session with a second session of 2-rep sets. Likewise, for pressing movements, you can do 2 sets per leg.

A good rule of thumb when determining how many rep ranges to use with single-leg exercises is to choose a number that covers about half and one-third of the muscle group. For example, if you’re training your quadriceps, start with two sets of 8 reps per leg in one session, then choose two sets of 12 or less per leg (depending on the size of your leg). Likewise, if you’re training your quads, start with two sets of 8 reps per leg and add a second set of 8 to 12 reps (depending on the size of your quad) depending on your progress.

You’ll need a spotter to help you perform all of your upper body and lower body training. To prevent injury, be careful not to perform exercises with too much weight that may exceed the amount that can handle safely or properly.

Single-Leg Exercises

Squats are a favorite of many bodybuilders and many lifters in general. In fact, many athletes that are competing in sports like soccer, football, and basketball use squats as their primary lifting movement. Although performing squats is a great training exercise, it’s important to have some familiarity with the proper squat form.

To execute the squat correctly, you must:

Stand above the bar, not under it.

Squeeze the glute and hamstring muscle groups. This is often referred to as “kneeling down.”

Keep the knees directly below the buttocks, parallel to the ground.

Keep your back straight throughout the movement

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