Stronger By the Day programming uses a variety of training abbreviations. Below is a quick reference to help you understand what you’ll see in your workouts.
Equipment & Setup
DB — Dumbbell
BB — Barbell
Alt — Alternating (switching sides or limbs each rep)
Set & Workout Structures
SS — Superset
Two exercises performed back-to-back with little to no rest between them. Rest is taken after completing both exercises.
GS — Giant Set
Three or more exercises performed consecutively with little to no rest between movements. Rest is taken after completing all exercises in the set.
DS — Drop Set
After completing a set, immediately reduce the weight and perform another set with no rest. This increases intensity and fatigue.
Intensity & Effort Guidelines
RPE — Rate of Perceived Exertion
A subjective scale (1–10) used to describe how challenging a set feels.
RPE 10: Maximal effort, no reps left
RPE 8: Challenging but ~2 reps left in the tank
RIR — Reps in Reserve
How many additional reps you could complete before reaching failure.
0 RIR: Max effort, no reps left
2 RIR: You could complete 2 more reps after finishing the set
Example: If prescribed 8 reps @ 2 RIR, choose a weight you could lift for about 10 reps total.
Advanced Training Methods
Cluster Sets
A single set broken into smaller “mini-sets” with short rest periods between them.
Example:
7 + 7 + 7 reps with brief intra-set rest = 1 total set
You may also see formats like 3 + 2 + 1 with 15 seconds of rest between clusters.
Cluster sets allow you to handle heavier loads while maintaining good technique.
Click on the link here if you want to see a video of Meg giving further explanation of what a cluster set is and why they are programmed: Cluster Sets
Tempo & Muscle Control
Negatives (Eccentric Focus)
The controlled lowering portion of an exercise (e.g., lowering the bar in a bench press or descending in a squat).
Negatives emphasize slowing down the eccentric phase to:
Increase time under tension
Improve muscle control
Support muscle growth and strength development
Final Tip
If you ever see a term you’re unsure about, tap “Read More” in the workout or check the Notes section — many movements include additional context and cues.