4 Day Rest-Pause Muscle Building Workout

By Fitman

	Intermediate (2-3 years)
	39 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Squat Rack, Flat Bench, 2 x Dumbbell, Seated Calf Raise Machine, Dips (Parallel) Bar, Pull up bar, Incline Bench, Decline Bench, Glute Ham Developer (GHD), PVC Pipe, Standing Calf Raise Machine, Landmine Show More

Average Exertion

Average Cardio Intensity

This 4 day workout program utilizes high volume work with both compound and isolation movements, and rest-pause sets to maximize hypertrophy and muscle growth. You will begin eac workout with compound lifts at roughly 70-80% of your 1 rep maximum, with only 1 minute rest between sets. Then you will move onto isolation movements with similar intensity, with only 30 second rest between sets. With 2 upper body and 2 lower body workouts per week, you will maintain optimal frequency and volume for maximum muscle growth.

Description

Week 1 Overview

Day 1:

Monday - Lower Body

Day 2:

Tuesday - Upper Body

Day 3:

Rest

Day 4:

Thursday - Lower Body

Day 5:

Friday - Upper Body

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Lower Body

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	7 sets	3 reps	60s
2.Barbell Hip Thrust with Bench	6 sets	5 reps	30s
3.Dumbbell Alternating Rear Lunge See Exercise Notes	6 sets	5 reps	30s
4.Seated Calf Raise Machine	6 sets	5 reps	30s

Day 2 - Tuesday - Upper Body

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Exercise	Sets	Reps	Rest
1.Tricep Dips	7 sets	3 reps	60s
2.Chin-up	6 sets	5 reps	30s
3.Bent Over Barbell Row	6 sets	5 reps	30s
4.Barbell Incline Bench Press	6 sets	5 reps	30s
5.Decline Close Grip Barbell Bench Press	6 sets	5 reps	30s

Day 4 - Thursday - Lower Body

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	7 sets	3 reps	30s
2.Walking Dumbbell Lunge See Exercise Notes	6 sets	5 reps	30s
3.Glute-Ham Raise (PVC Pipe Assisted)	6 sets	5 reps	30s
4.Standing Calf Machine Shrug	6 sets	5 reps	30s

Day 5 - Friday - Upper Body

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Exercise	Sets	Reps	Rest
1.Pull-up	7 sets	3 reps	60s
2.Incline Dumbbell Press	6 sets	5 reps	30s
3.Bent Over One-Arm Long Bar Row See Exercise Notes	6 sets	5 reps	30s
4.Barbell Close-Grip Bench Press	6 sets	5 reps	30s
5.Barbell Biceps Curl	6 sets	5 reps	30s

Date Created: 4/10/2018, UTC

Last Updated: 10/27/2021, UTC

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ExperienceIntermediate (2-3 years)
Time32 minutes
Workout TypeUpper / Lower
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EquipmentDips (Parallel) Bar, Pull up bar, 1 x Dumbbell, Flat Bench, Bodyweight, Barbell, Glute Ham Developer (GHD), PVC Pipe, Weight Plate, Seated Calf Raise Machine, 2 x Dumbbell, Squat Rack, Incline Bench, Decline Bench

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