Free personalized workout plan

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

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Equipment

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

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

46 minutes

Genders

Male

Days per week

4 days

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

Show More

Equipment

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

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1


Monday - Lower Body

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Tuesday - Upper Body

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ExerciseSetsRepsRestNotes
1. Tricep Dips
Tricep Dips
7 sets3 reps60s
2. Chin-up
Chin-up
6 sets5 reps30s
3. Bent Over Barbell Row6 sets5 reps30s
4. Barbell Incline Bench Press6 sets5 reps30s
5. Decline Close Grip Bench Press
Decline Close Grip Bench Press
6 sets5 reps30s

Friday - Upper Body

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ExerciseSetsRepsRestNotes
1. Pull-up7 sets3 reps60s
2. Incline Dumbbell Press
Incline Dumbbell Press
6 sets5 reps30s
3. Bent Over One-Arm Long Bar Row6 sets5 reps30s
5 per side
4. Close-Grip Bench Press
Close-Grip Bench Press
6 sets5 reps30s
5. Barbell Biceps Curl
Barbell Biceps Curl
6 sets5 reps30s

Date Created: 4/10/18, 11:40 AM


Last Updated: 9/12/20, 9:39 PM

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