How to Strength Train Effectively in a Commercial Gym

For Week 1, perform 3 sets of 8 at 65% of your one-rep max (1RM). For week 2, do 3 sets of 6 at 75%. For Week 3, do 3 sets of 5 at 80%. For Week 4, use 80% of your Week 1 load (to deload)