For the goal of muscle hypertrophy(mass) and strength, total body workouts can be an effective workout for the individual. Total body workouts are an excellent choice for the individual that can commit to formal training 2-3 times per week. It is important that the workout is built upon the training variables to elicit strength or mass.
Reps: 6-8 for strength / 9-12 for hypertrophy
Sets: ~ 24 sets per workout (2-3 sets per exercise), 1 set efficient for beginner(0-6months)
Intensity (%of max effort): 78-83% for strength / 70-76% for hypertrophy
Rest: 1-3m between sets based on intensity
Duration: Workout should be completed in 45-60m. from the time of end of warm-up to beginning of cool down to maximize hormonal response.
As with anything the individual dictates the amount of recovery necessary in between workouts. A general rule of thumb is 1 days rest at least.
More Answers from Jay Morgan, NASM Elite Trainer