4 sets, aiming for 8 reps each. Beat last week by at least one rep.
Pull day
Push day
The rule: 4 sets of 8 reps per move. Hit 8/8/8/8? Go up a touch next time (+2kg or the next dumbbell). Fall short of 8 on any set? You're in the sweet spot — note the number and beat it by at least one rep next time.