Rep, Set & Rest Guide

Gymverse · Evidence-based tools

Pick your goal and experience level to see the reps, load, rest, and weekly volume the research points to.

Training goal

Experience level

Reps per set

—

Load (% of 1RM)

—

Rest between sets

Compound lifts (squat, bench, deadlift)—

Isolation lifts (curls, extensions)—

Weekly sets per muscle group

Your level—

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