Decode a Strength Training Programme

Someone handed you a programme reading 5x5 at 75% 1RM, RPE 8, three minutes rest, and left you to it. This translates the shorthand into plain instructions: how to count sets and reps, what the percentages and effort ratings mean, and how long to actually rest. You walk into the gym knowing the session rather than guessing at it.

<context>
You have been given a strength training programme that uses notation like {PROGRAMME_NOTATION_EXAMPLE} (for example: 5x5 at 75% 1RM, RPE 8, with 3-minute rest) and want to understand what you are being asked to do before you start.
</context>

<task>
**Translate the programme notation into plain guidance:**
1. Sets, reps, and rest: explain what the standard notations mean and how to count them correctly
2. Percentages and 1RM: what training at a percentage of your one rep max means and how to estimate your 1RM if you have not tested it
3. RPE: explain the rate of perceived exertion scale and how to use it in practice
4. Progression: how the programme intends you to increase the load over time
5. A plain-English walkthrough of a single training session using the programme as written
</task>

<output_format>
- Plain-English explanations of each element
- A worked example: a complete session described in plain language
</output_format>