MuscleSports.net's 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 1-2 minutes 2-3 minutes 3-6 minutes 3-8 minutes
b.Spec Exercise   1-1 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.

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