What does 3x8 mean in a workout?
3x8 means three sets of eight reps. The first number is the sets, the second is the reps in each set. So on a plan that says "squat 3x8" you do eight squats, rest, do eight more, rest, and do a final eight. The rest of workout notation follows the same pattern, with a few extra symbols for weight and effort.
Updated September 2026
The notation, line by line
One trap: some coaches write weight first ("135x8" is 135 for 8 reps) while others write sets first ("3x8" is sets and reps). If the first number is much bigger than the second, it is almost always the weight.
| Written | Means | Example |
|---|---|---|
| 3x8 | 3 sets of 8 reps | Bench 3x8: eight reps, three times |
| 5x5 | 5 sets of 5 reps | The classic beginner strength setup |
| 3x8-12 | 3 sets, anywhere from 8 to 12 reps | Add weight once you reach 12 on every set |
| 4x10 @ 135 | 4 sets of 10 reps with 135 | The unit is whatever your plan uses, lb or kg |
| 135x8, 145x6, 155x4 | One set per pair, weight x reps | Each set has its own weight and reps |
| 3xAMRAP | 3 sets, as many reps as possible | Stop when the next rep would fail |
| @ RPE 8 | Effort of 8 out of 10 | About two reps left in the tank |
| 2 RIR | 2 reps in reserve | The same idea as RPE 8 |
SayLift logs your whole workout from one spoken sentence. iPhone only, 873 exercises built in, 3 days free then $49.99 a year.
Start the free trialWhat AMRAP means
AMRAP stands for "as many reps as possible". You do the set until the next rep would fail with good form, then stop. It usually appears on the last set of an exercise ("3x5, last set AMRAP") and works as a test: if you can do a lot more than the prescribed reps, the weight is too light.
Write down the number you actually did. An AMRAP set logged as "AMRAP" tells you nothing next week. Logged as "9 reps at 185", it tells you exactly how much stronger you got.
RPE and RIR, briefly
RPE (rate of perceived exertion) scores how hard a set felt from 1 to 10. In lifting, RPE 10 means you could not have done another rep, RPE 9 means one more was possible, and RPE 8 means two more. RIR (reps in reserve) counts those spare reps directly, so 2 RIR is roughly RPE 8.
Plans use them so the weight can change with how you feel that day. "3x8 @ RPE 8" means pick the weight that leaves about two reps spare on each set.
How to log it after you train
- Write the exercise, the number of sets, the reps and the weight. "Squat, 3 sets of 8 at 225" is a complete entry.
- If the sets were different, write each one: "135 for 8, 145 for 6, 155 for 4".
- For AMRAP sets, write the number of reps you reached.
- Keep RPE or notes like "felt heavy" next to the set. They explain a bad week later.
- Compare with last session before you pick today's weight. That comparison is what progressive overload is.
Saying it to SayLift
SayLift is an iPhone workout tracker you log by voice, and it understands this notation spoken the way people say it in the gym. "Squat, three sets of eight at 225" becomes three sets of eight. "Bench press 135 for 12, 145 for 10, 155 for 8" keeps each set's own weight and reps. Anything extra you say, like "last set felt heavy", is kept as a note.
The same parsing works when you paste a written plan in, so a routine that says "3 x 10 at 50" imports as three sets of ten. A review screen shows what it understood before anything is saved. You can try SayLift free for 3 days on iPhone.
Frequently asked questions
What does 3x8 mean in the gym?
Three sets of eight reps. Do eight reps, rest, and repeat until you have done three sets.
What does 3x8-12 mean?
Three sets of between eight and twelve reps. Most plans use it as a progression rule: stay at a weight until you can do twelve on every set, then add weight and start again near eight.
What does AMRAP mean?
As many reps as possible. Do the set until the next rep would fail with good form, then write down how many you got.
Is 3x8 or 5x5 better?
They train slightly different things. 5x5 uses heavier weight for fewer reps and leans toward strength. 3x8 uses a lighter weight for more reps and leans toward muscle size. Both build strength and size for most people, and many programs use both.
What does @ mean in a workout plan?
It marks the load. "4x10 @ 135" is four sets of ten with 135. "@ RPE 8" or "@ 75%" gives the effort or the percentage of your one rep max instead.
How long should I rest between sets of 8?
Most people rest one and a half to three minutes on a heavy compound lift and one to two minutes on smaller exercises. Rest long enough that the next set still reaches the target reps.
Stop typing between sets
Say what you lifted. SayLift writes down every set, rep and weight, then tells you what to lift next time. iPhone only, 3 days free then $49.99 a year.
Download on the App Store
Reading this on a laptop? Scan to install.