Full Body Rest-Pause 3-Day

Rest-Pause Full Body routine to maximize volume in a time-efficient manner.  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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Goblet Squat

Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Deadlift (Dumbbell)

Z-Press (Dumbbell)

Upright Row (Dumbbell)

Bicep Curl (Dumbbell)

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