Question: how many reps and sets for progressive overload?
Answer: There are 2 ways you can approach progression when working with the 8-12 rep range. 8x12 Method #1 - Stick with the same weight for each of the sets. When you reach 12 or more reps for your first set, add weight to this exercise the next time you hit the gym. Your third set may dip below 8 reps.