| Number of Set/Reps | %1RM | Rest Interval |
| 1 × 8 | 40% - 50% | 2 minutes |
| 1 × 5 | 60% - 70% | 2 minutes |
| 1 × 1 | 80% - 90% | 3 minutes |
| 1 × 1 | 95% - 100% or New PR | 5 minutes |
| 1 × 1 | New PR Attempt | 5 minutes |