Free personalized workout plan

4 Day Rest-Pause Muscle Building Workout

By Fitman

Experience
Intermediate (2-3 years)
Time
46 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Decline Bench, Dips (Parallel) Bar, Flat Bench, Glute Ham Developer (GHD), Incline Bench, Landmine, Machine, PVC Pipe, Pull up bar, Squat Rack
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
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 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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Monday - Lower Body

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
7 sets, 3 reps, (rest 60s)
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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
6 sets, 5 reps, (rest 30s)
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Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
6 sets, 5 reps, (rest 30s)
10 lunges total
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Seated Calf Raise Machine
6 sets, 5 reps, (rest 30s)
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Tuesday - Upper Body

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Tricep Dips
7 sets, 3 reps, (rest 60s)
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Chin-up demonstrationPlay Chin-up demonstration
6 sets, 5 reps, (rest 30s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
6 sets, 5 reps, (rest 30s)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
6 sets, 5 reps, (rest 30s)
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Decline Close Grip Barbell Bench Press demonstrationPlay Decline Close Grip Barbell Bench Press demonstration
6 sets, 5 reps, (rest 30s)
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Thursday - Lower Body

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
7 sets, 3 reps, (rest 30s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
6 sets, 5 reps, (rest 30s)
10 steps total
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Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
6 sets, 5 reps, (rest 30s)
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Standing Calf Machine Shrug demonstrationPlay Standing Calf Machine Shrug demonstration
6 sets, 5 reps, (rest 30s)
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Friday - Upper Body

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Pull-up demonstrationPlay Pull-up demonstration
7 sets, 3 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
6 sets, 5 reps, (rest 30s)
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Bent Over One-Arm Long Bar Row demonstrationPlay Bent Over One-Arm Long Bar Row demonstration
6 sets, 5 reps, (rest 30s)
5 per side
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Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
6 sets, 5 reps, (rest 30s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
6 sets, 5 reps, (rest 30s)
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Date Created: 4/10/2018, EDT


Last Updated: 7/12/2021, EDT

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