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For example, a female (+5) is 55kg (+4), 150cm (+), and in her 20s (+2). Would have 12 points. You would add these points to working sets in the chart below. In a hypertrophy phase, she would have 20-26 sets of squats per week. 20 sets being the MEV and 26 sets being the MRV. If this same woman had been training for 9 years, had high strength levels (-1), an average diet (+0), poor sleep (-3), a high-stress job (-3), and does not take steroids (+0); her total points would go from 12 to 4. Her MEV would be around 12 sets and her MRV would be around 16 sets of squats per week in a hypertrophy training block. In this phase of training, she would need to do 11-21 sets of bench press and 10-15 sets of deadlifts per week during training. *THESE ARE TRAINING SETS THROUGHOUT THE WEEK. 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