The best training for muscle gain depends on how advanced you are, but in general, training each muscle group 2–3 times per week, for 10–20 sets per week, with ⅔–¾ of volume in the 6–12 rep range, and the remaining volume in the 1–6 and 12–20 rep ranges at a 5–10 RPE is what the current state of the scientific evidence points to as being best. This workout is an example of that theory in practice.