4 Day Rest-Pause Muscle Building Workout

Google Sheet Workout Export

By Fitman

Experience Intermediate (2-3 years)
Time 39 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

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. 

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
7 sets3 reps60s
2.Barbell Hip Thrust with Bench
6 sets5 reps30s
3.Dumbbell Alternating Rear Lunge

See Exercise Notes

6 sets5 reps30s
4.Seated Calf Raise Machine
6 sets5 reps30s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Tricep Dips
7 sets3 reps60s
2.Chin-up
6 sets5 reps30s
3.Bent Over Barbell Row
6 sets5 reps30s
4.Barbell Incline Bench Press
6 sets5 reps30s
5.Decline Close Grip Barbell Bench Press
6 sets5 reps30s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
7 sets3 reps30s
2.Walking Dumbbell Lunge

See Exercise Notes

6 sets5 reps30s
3.Glute-Ham Raise (PVC Pipe Assisted)
6 sets5 reps30s
4.Standing Calf Machine Shrug
6 sets5 reps30s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Pull-up
7 sets3 reps60s
2.Incline Dumbbell Press
6 sets5 reps30s
3.Bent Over One-Arm Long Bar Row

See Exercise Notes

6 sets5 reps30s
4.Barbell Close-Grip Bench Press
6 sets5 reps30s
5.Barbell Biceps Curl
6 sets5 reps30s

Date Created: 4/10/2018, UTC


Last Updated: 10/27/2021, UTC





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