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3 Day Isometric Muscle Growth Workout

By Coach Dustin Myers

Experience
Intermediate (2-3 years)
Time
64 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 3 day workout takes advantage of isometric movements to maximize muscle growth. To incorporate this powerful muscle growth tool, this workout incorporates four types of rest-pause sets:

  1. Transition Pause: Pause the rep at the point that the lift changes direction, like at the bottom of a squat
  2. Iso-Lateral Pause: Pause the rep on one side while executing the rep on another. For example, while performing dumbbell bicep curls hold one side up while the other performs a rep, and alternate. 
  3. Eccentric Pause: Introduce pauses at several points in a movement. For example, during a bench press, pause halfway down, at the bottom of the rep, and halfway up
  4. Concentric Pause: Pause the rep at some point during the eccentric portion. For example, during a deadlift, pause just before lowering the bar below your knees. 

With these 3 types of isometric reps, this workout is perfect for intermediate lifters looking to add variation to their workout and facilitate muscle growth. 

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Workout Overview


Monday - Workout A

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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 3 reps, (rest 60s)
Pause on the way down
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
5 sets, 10 reps, (rest 60s)
Pause reps for the first 3 reps (5 seconds)
Show Alternative Exercises
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
5 sets, 5 reps, (rest 60s)
Pause rep final rep (5 seconds)
Show Alternative Exercises
Seated Cable Row
3 sets, 10 reps, (rest 60s)
Pause reps (5 seconds)
Show Alternative Exercises
One Arm Standing Dumbbell Curl demonstrationPlay One Arm Standing Dumbbell Curl demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1 set, 6 min, (rest 60s)
Show Alternative Exercises

Wednesday - Workout B

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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
6 sets, 10, 5, 5, 3, 3, 3 reps, (rest 60s)
*3 sets of 3 pause reps.
Show Alternative Exercises
Circuit
Single-Arm Standing Dumbbell Shoulder Press demonstrationPlay Single-Arm Standing Dumbbell Shoulder Press demonstration
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Dumbbell One Arm Lateral Raise demonstrationPlay Dumbbell One Arm Lateral Raise demonstration
5 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 10 reps, (rest 60s)
Pause Reps corresponding with rep # (rep 1, 1 second, rep 2, 2 seconds, etc.)
Show Alternative Exercises
Tricep Dips
3 sets, AMAP reps, (rest 60s)
Pause reps (5 seconds)
Show Alternative Exercises
Single Arm Dumbbell Kickback (on Bench)
3 sets, 10 reps, (rest 60s)
Isolateral Pause Reps
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, AMAP reps, (rest 60s)
Eccentric Pause
Show Alternative Exercises
L-Sit Pull Up demonstrationPlay L-Sit Pull Up demonstration
3 sets, 5 - 10s, (rest 60s)
Show Alternative Exercises

Friday - Workout C

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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 3 reps, (rest 60s)
Eccentric Pause
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5 sets, 5 reps, (rest 60s)
Pause reps (5 seconds)
Show Alternative Exercises
Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 5 reps, (rest 60s)
Pause reps (5 seconds)
Tempo: 1/5/1/0
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3 sets, 5 reps, (rest 60s)
Pause reps (5 seconds)
Tempo: 1/5/1/0
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 10 reps, (rest 60s)
Pause for 3 seconds at the top of each rep
Show Alternative Exercises

Date Created: 5/6/2018, UTC


Last Updated: 6/5/2021, UTC

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