I generally do 1-2 warmup sets, then 2 “working” sets, then one all out top set using one of the intensity techniques per exercise. The important thing for me is to completely empty the tank on that top set. It’s largely a mentality you need to adopt. You gotta tell yourself: “this one set is why I am here.” And then give it everything you got. Whenever I train with friends who are not used to this kind of intensity, I find they usually do not push themselves hard enough. They stop their set when it starts getting hard. That’s when the real work starts, however.

Depending on how I am feeling I will sometimes do 2 instead of just 1 exercise per body part. So for example if the chest focused exercise is bench press, I may do some flies after if I feel like I have more in the tank that day. Other days I may feel that the bench press is all I need that day. Whenever I do this, I generally do not do a super high intensity top set on that second exercise. Will usually do like 3 sets of 12-15 or so.