4 Day Rest-Pause Muscle Building Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

46 minutes

Genders

Male

Goals

Build Muscle (Male)

Description

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

Source

myworkouts

Equipment

Barbell, Bench, Dips Bar, Dumbbell, Landmine, Machine, Other, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

46 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Description

Equipment

Barbell, Bench, Dips Bar, Dumbbell, Landmine, Machine, Other, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout 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

Week 1

Monday - Lower Body

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	7 sets	3 reps	60s
2. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	6 sets	5 reps	30s
3. Dumbbell Alternating Rear Lunge ▶	6 sets	5 reps	30s	10 lunges total
4. Seated Calf Raise Machine ▶	6 sets	5 reps	30s

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 Barbell Bent Over Rows by Avid Fitness	6 sets	5 reps	30s
4. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	6 sets	5 reps	30s
5. Decline Close Grip Bench Press ▶	6 sets	5 reps	30s

Thursday - Lower Body

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	7 sets	3 reps	30s
2. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	6 sets	5 reps	30s	10 steps total
3. Glute-Ham Raise (PVC Pipe Assisted) ▶	6 sets	5 reps	30s
4. Standing Calf Machine Shrug Calf-Machine Shoulder Shrug by Musqle	6 sets	5 reps	30s

Friday - Upper Body

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	7 sets	3 reps	60s
2. Incline Dumbbell Press ▶	6 sets	5 reps	30s
3. Bent Over One-Arm Long Bar Row One-Arm Long Bar Row by James Kohler	6 sets	5 reps	30s	5 per side
4. Close-Grip Bench Press ▶	6 sets	5 reps	30s
5. Barbell Biceps Curl ▶	6 sets	5 reps	30s