Full Body Rest-Puase

Program Description

Rest-Pause Full Body routine to maximize volume in a time-efficient manner. Two different sessions (A: Squat & Bench, B: Deadlift & Press) alternate. Perform 2-4 sessions per week. Pay close attention to accumulated fatigue. Consider a deload with a week of straight sets, 3x8, with the current weight (estimate, will update when attempted). Each exercise starts with one "activation" set of 12-15 reps, taken to (near-)failure, followed 15-20 seconds of rest (3-5 deep breaths), before continuing with 1-6 sets of 3-5 reps with the same weight and rest interval. If you finish 6 rest-pause sets, or fail to hit 3 reps, stop. Add weight to an exercise (smallest available increment) when you can complete 45 reps across the 7 sets (15 + 6x5) with reasonable and intentional form.

Program Overview