Full Body Rest-Puase

Unlock your strength potential with the Full Body Rest-Pause program, designed for those ready to challenge their limits over 18 weeks. This dynamic plan incorporates three weekly sessions, focusing on compound movements like Dumbbell Front Squats, Bench Presses, and Deadlifts to build muscle and enhance endurance. Each workout utilizes a rest-pause technique to maximize intensity and efficiency, ensuring you get the most out of your training time. Perfect for lifters looking to elevate their game, this program is your path to a stronger, more resilient body.

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. 

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Deadlift (Dumbbell)

Z-Press (Dumbbell)

Bent Over Row (Dumbbell)

Bicep Curl (Dumbbell)

Front Squat (Dumbbell)

Bench Press (Dumbbell)

Incline Curl (Dumbbell)

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