Hard sets per muscle across the full week, counting compounds at half credit for the muscles they only assist. The lighter band marks 10–20 sets, where added volume still pays.
Effort: stop the early sets 1–2 reps short of failure, take the last set to true failure. Squats and RDLs are the exception — leave 1–2 in the tank on every set.
Progression is double progression. Start at the bottom of the rep range, add a rep a week until every set hits the top, then add 2.5–5 lb and drop back down. This tracker watches your log and tells you when you have earned the jump.
Lower every rep under control for 2–3 seconds and get deep into the stretch — that is where most of the growth is. Rest 2–3 min on compounds, 1–1.5 min on isolation.
Every 5–8 weeks, take a lighter week: cut sets by about 40%, keep the weight, stay 3–4 reps shy of failure.