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Workout Reps/Sets and Recovery Chart
By: MuscleSports.net
Workout Reps/Sets and Recovery Chart

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Total Bodybuilding Size, Strength, & Recovery Chart

Workout Reps/Sets and Recovery Chart

REQUIREMENTS ENDURANCE STRENGTH/ENDURANCE SIZE/STRENGTH POWER
Work Loads 55-75% max 70-80% of 1-rep max 84-88% of 1 rep max 88-92% of 1-rep max
Repetitions 15-30 8-12 6-8 3-5
Sets 2-6 3-4 3-5 3-4
 
Speed of each Rep
I. Positive(Up) 2-10 seconds 2 seconds 2 seconds EXPLOSIVE
II. Negative(Down) 4 seconds 4 seconds 4 seconds 2-4 seconds
Pause Between Reps 5-10 seconds or option: 1-2 seconds 1-2 seconds 1-2 seconds 1-2 seconds
 
Rest Between Sets
a.General Exercise 1½-2 minutes 2-3 minutes 3-6 minutes 3-8 minutes
b.Spec Exercise   1-1 ½ minutes 1-2 minutes  
c.Tendon Exercise     3-8 minutes 3-8 minutes
Rest Days Between Body Parts Per Workout
  Minimal Minimal Minimal Minimal
Days Between Muscle Groups
1. Thighs   2-3 days Same 5 days
2. Lower Back   2-3 days Same 5 days
3. Chest   2-3 days Same 3-4 days
4. Latissimus (Lats)   2-3 days Same  
5. Trapezius   2-3 days Same  
6. Deltoids   2-3 days Same  
7. Biceps   2-3 days Same  
8. Triceps   2-3 days Same  
9. Forearms   2 days or less Same  
10. Calves   2 days or less Same  
11. Abdominals   2 days or less Same  
12. Neck   2 days or less Same  
Exercise per Body Part
a. Beginner Optional 2 Gen Exercise Optional None
b. Intermediate Optional 1 Specific Exercise 2 General Exercise Optional
c. Advanced Optional 2-3 Specific Exercise 2 General Exercise Optional
EDITORS NOTE: Remember none of these numbers are holy, as every body is different. These numbers represent an average (which should be very close) and should be adjusted to your abilities.
Click Here For Printable Chart

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Team MuscleSport

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