Cluster Set
A set broken into smaller segments with brief rest periods between segments.
Updated
Cluster sets involve performing a few reps, resting briefly (10-30 seconds), then performing more reps, repeated until the total target reps are achieved. This allows using heavier weights for more total reps by partially recovering between mini-sets. Cluster training is effective for strength and power development.
Examples
- 6 reps as 2+2+2 with 15s rest between
- Heavy doubles with 20s rest, 4 times
- 5x1 at 90% with 15s inter-set rest
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Common questions
What is Cluster Set?
A set broken into smaller segments with brief rest periods between segments. Cluster sets involve performing a few reps, resting briefly (10-30 seconds), then performing more reps, repeated until the total target reps are achieved.
What exercises train the Cluster Set?
Good options include Suspended Row, Suspended Split Squat, Svend Press, T-Bar Row with Handle, Tire Flip. Each links to a step-by-step guide with demonstration images.
What are examples of Cluster Set?
6 reps as 2+2+2 with 15s rest between; Heavy doubles with 20s rest, 4 times; 5x1 at 90% with 15s inter-set rest.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus