| Exercise Type / Goal | Strength & Power | Hypertrophy | Endurance |
|---|---|---|---|
| Heavy Compound (Lower Body) | |||
| Squat, Deadlift, Hip Thrust | 3–5 min | 2–4 min | 1–2 min |
| Heavy Compound (Upper Body) | |||
| Bench, Overhead Press, Pull-Up, Row | 2–5 min | 2–3 min | 1–2 min |
| Accessory Compounds | |||
| Leg Press, RDL, Dips, Lunges | 2–4 min | 1–2 min | 45–90 s |
| Isolation (Small Muscle Groups) | |||
| Curls, Extensions, Raises, Calves, Abs | 1–2 min | 30–90 s | 30–60 s |
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