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Rest Pause 5-8

The document outlines a detailed workout plan that incorporates rest-pause training to enhance muscle hypertrophy by pushing past fatigue limits. It includes specific exercises for upper and lower body workouts across six days, emphasizing pyramid sets, drop sets, and rest-pause techniques. The plan advises using rest-pause sparingly on key movements to prevent overtraining.

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Jesus Dominguez
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69 views3 pages

Rest Pause 5-8

The document outlines a detailed workout plan that incorporates rest-pause training to enhance muscle hypertrophy by pushing past fatigue limits. It includes specific exercises for upper and lower body workouts across six days, emphasizing pyramid sets, drop sets, and rest-pause techniques. The plan advises using rest-pause sparingly on key movements to prevent overtraining.

Uploaded by

Jesus Dominguez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Rest-Pause Training Explanation:

--------------------------------
Rest-pause sets involve taking a heavy set to failure, resting for 15-20 seconds,
then performing 1-3 more reps with the same weight. This process is repeated 1-2
times within the set.
The goal is to push past your normal fatigue limit and recruit more muscle fibers,
leading to increased hypertrophy.
Use these sparingly—only on key compound or isolation movements to avoid
overtraining.

Tuesday - Upper Body A (Chest, Back, Shoulders, Triceps, Biceps)


-------------------------------------------------
Incline Bench Press (Barbell or Smith Machine): 5 sets of 20-4 reps (Pyramid Style)
- **Rest-Pause on final set**: Go to failure on the 4th rep, rest 15-20 sec,
perform 1-3 more reps.

Flat Bench Press (Barbell, Dumbbell, or Hammer Strength): 3 sets of 8-12 reps
- **Last set: Drop Set + Rest-Pause**: Drop weight by 20-30%, hit failure, rest 15
sec, crank out 1-3 more reps.

Wide Grip Pulldown: 5 sets of 20-4 reps (Pyramid Style)


- **Rest-Pause on final set**: Hit failure at 4 reps, rest briefly, push 1-3 extra
reps.

Bent Over Row (Barbell or Smith Machine): 5 sets of 20-4 reps (Pyramid Style)
- **Rest-Pause on heavy sets**: Use rest-pause on both the 6-rep and 4-rep sets for
maximum tension.

Seated Shoulder Press (Barbell or Smith Machine): 5 sets of 20-4 reps (Pyramid
Style)
- **Rest-Pause on 4-rep set**: Go to failure, rest briefly, and hit 1-3 more reps.

Cable Pressdown (Rope or Bar): 3 sets of 8-12 reps


- **Last set: Drop Set + Rest-Pause**: Drop weight, hit failure, pause, squeeze out
extra reps.

Dips: 4 sets of 8-12 reps


- **Rest-Pause on every set**: Take each set to failure, pause briefly, then
squeeze out 1-2 more reps.

Barbell Curl (or Cable Curl): 5 sets of 20-4 reps (Pyramid Style)
- **Rest-Pause on 4-rep set**: Push past failure with a pause, crank out extra
reps.

Wednesday - Lower Body A (Quads, Hamstrings, Calves)


---------------------------------------------------
Squats (Front, Back, or Hack Squats): 5 sets of 20-4 reps (Pyramid Style)
- **Rest-Pause on final set**: Hit failure, pause briefly, complete more reps.

Leg Press: 4 sets of 10-15 reps


- **Rest-Pause on last two sets**: Push to failure, pause, add 1-2 more reps.

Walking Lunges (or Step Ups): 3 sets of 12 reps (each leg).

Stiff Leg Deadlift (or Romanian Deadlift): 4 sets of 6-12 reps


- **Rest-Pause on heavy set**: Pause at failure, push out more reps.

Lying Hamstring Curl (or Seated Ham Curl): 3 sets of 8-12 reps
- **Last set: 15-20 reps with Drop Set**.

Standing Calf Raise: 4 sets of 10-15 reps


- **Last set: Drop Set + Rest-Pause**.

Seated Calf Raise: 4 sets of 10-15 reps


- **Last set: Drop Set + Rest-Pause**.

Thursday - Upper Body B (Back, Shoulders, Triceps, Biceps)


----------------------------------------------------------
Reverse Grip Pulldown (Straight Bar or Hammer Strength Machine): 3 sets of 8-12
reps.

Close Grip Pulldown (V-shaped Handle): 3 sets of 8-12 reps


- **Last set: Drop Set + Rest-Pause**.

One Arm Dumbbell Row (or Hammer Strength Row): 3 sets of 12 reps (each arm).

Arnold Press (or Parallel Sled Press): 3 sets of 10-15 reps.

Cable Lateral Raises: 3 sets of 12 reps


- **Last set: Drop Set**.

Skull Crusher (or Elevated Tricep Extension): 3 sets of 8-12 reps


- **Last set: 15-20 reps with Drop Set**.

Incline Dumbbell Curl (or Standing Dumbbell Curls): 3 sets of 8-12 reps
- **Last set: 15-20 reps with Rest-Pause**.

Friday - Lower Body B (Hamstrings, Quads, Calves)


-------------------------------------------------
Romanian Deadlift (or Stiff Leg Deadlift): 4 sets of 6-12 reps
- **Rest-Pause on final set**.

Goblet Squats (Dumbbell or Cable): 3 sets of 12 reps.

Leg Press: 4 sets of 10-15 reps


- **Rest-Pause on last two sets**.

Lying Hamstring Curl (or Seated Ham Curl): 3 sets of 8-12 reps
- **Last set: 15-20 reps with Drop Set**.

Walking Lunges (or Step Ups): 3 sets of 12 reps (each leg).

Standing Calf Raise: 4 sets of 10-15 reps


- **Last set: Drop Set + Rest-Pause**.

Seated Calf Raise: 4 sets of 10-15 reps


- **Last set: Drop Set + Rest-Pause**.

Saturday - Upper Body C (Chest, Back, Traps, Shoulders, Triceps, Biceps)


------------------------------------------------------------------------
Incline Bench Press (Hammer Strength or Dumbbell): 3 sets of 8-12 reps.

High Cable Crossover (or Incline Dumbbell Fly): 3 sets of 12-15 reps.

Close Grip T-Bar Row (or Seated Cable Row): 4 sets of 10-15 reps.

Shrugs (Barbell or Dumbbell): 3 sets of 10 reps


- **Last set: 15-20 reps with Drop Set**.

Rear Delt Flies (Dumbbell or Reverse Pec Machine): 3 sets of 12 reps.

Cable Rope Kickbacks (or Dumbbell): 3 sets of 12 reps (each arm).

High Cable Concentration Curl (One Arm at a Time): 3 sets of 12 reps (each arm).

Cable Lateral Raises: 3 sets of 12 reps


- **Last set: Drop Set**.

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