You have your goals in mind, you have your exercises picked out with designated rep ranges – let’s talk rest periods. Rest periods vary depending on your goal, the amount of reps and fatigue you get from your given set. The amount of time you need to recover has to do with which energy system you are taxing and how long it takes your body to produce more ATP in that given system.
REPS Rest period
1-6 REPS 2-5 MINS
7-12 REPS 90-120 SEC
12+ REPS 60-90 SEC
These are general guidelines. Again, everyone will be different based on their conditioning, their goals and overall volume.