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For Strength-The good news about this is that you only have to perform 3 sets of 3 reps, The bad news is that it must be done at 90 percent of your 1 repetition max (1RM). That is the weight you can only shift once (With grunting). This helps to adapt your muscular system rather than building it. This is perfect for gymnasts and boxers who want to gain strength without putting on weight.

Max Muscle growth-3 sets of 12 reps at 70 to 80 percent of your body's 1RM This basically brings your fibers to tearing point so that your body has to rebuild them bigger. Always rest 48 hours between workouts to allow the body to recover.

Endurance-3 sets of 15 at at 50 to 60 percent of your body's 1RM. This will strength both your fast twitch and your slow twitch muscle fibers.