So as the new year is here it's time to change up my routine. I'm a junkie for the gym and like to change it up every 4-6 months. This time I'm going a little more basic but w/ a twist on it. Here is the program I'll be doing for 3 weeks (it's intense), 1 week deload and then move into a GV program for the next 8-12 weeks.
3 wk Rest Pause 21
Workout Summary
Main Goal: Build Muscle
Workout Type: Split
Training Level: Intermediate
Days Per Week: 4
Equipment Required: Barbell, Bodyweight, Dumbbells, EZ Bar, Machines
RP-21 focuses on 7 rest-paused sets of 3 reps each with 70-85% of your max. Rest periods are only one minute in between sets.
The accessory moves will be slightly modified rest pause sets using a 6 sets by 5 reps method with a 30 second rest between sets. The 6×5 sets are muscle incinerators as they are also performed with a moderate load that feels HEAVY after a few short rounds.
The 6×5 sets are tougher than the 7×3 sets. But these are the sets where you earn your conditioning and toughness. Accessory moves should start much lower than your 7×3 sets. 50-55% of your max is a good starting point.
2 day on/1 day off/2 day on/2 days off scheme
Day 1
Lower Body
Exercise Sets Reps
Squats 7x3
Hip Thrust 6x5
Dumbbell Lunge 6x5
Glute Ham Raise 6x 5
Seated Calf Raise 6x5
Day 2
Upper Body
Exercise Sets Reps
Bench Press 7x3
Chin Ups 6x5
Incline Dumbbell Press 6x5
Dumbbell Shrug 6x5
Barbell Curl 6x5
Skullcrusher 6x5
Day 3
Lower Body
Exercise Sets Reps
Romanian Deadlifts 7x3
Leg Press 6x5
Dumbbell Stretch Lunge 6x5
Leg Curl 6x5
Standing Calf Raise 6x5
Day 4
Upper Body
Exercise Sets Reps
Pull Ups 7x3
Dumbbell Bench Press 6x 5
One Arm Rows 6x5
Lateral Raises 6x5
Preacher Curl 6x5
Dips 6x5
I'm using this program to get me through a few plateaus that I've hit. Hoping this will push me past them and then on to the GV (German Volume) routine to grow.
3 wk Rest Pause 21
Workout Summary
Main Goal: Build Muscle
Workout Type: Split
Training Level: Intermediate
Days Per Week: 4
Equipment Required: Barbell, Bodyweight, Dumbbells, EZ Bar, Machines
RP-21 focuses on 7 rest-paused sets of 3 reps each with 70-85% of your max. Rest periods are only one minute in between sets.
The accessory moves will be slightly modified rest pause sets using a 6 sets by 5 reps method with a 30 second rest between sets. The 6×5 sets are muscle incinerators as they are also performed with a moderate load that feels HEAVY after a few short rounds.
The 6×5 sets are tougher than the 7×3 sets. But these are the sets where you earn your conditioning and toughness. Accessory moves should start much lower than your 7×3 sets. 50-55% of your max is a good starting point.
2 day on/1 day off/2 day on/2 days off scheme
Day 1
Lower Body
Exercise Sets Reps
Squats 7x3
Hip Thrust 6x5
Dumbbell Lunge 6x5
Glute Ham Raise 6x 5
Seated Calf Raise 6x5
Day 2
Upper Body
Exercise Sets Reps
Bench Press 7x3
Chin Ups 6x5
Incline Dumbbell Press 6x5
Dumbbell Shrug 6x5
Barbell Curl 6x5
Skullcrusher 6x5
Day 3
Lower Body
Exercise Sets Reps
Romanian Deadlifts 7x3
Leg Press 6x5
Dumbbell Stretch Lunge 6x5
Leg Curl 6x5
Standing Calf Raise 6x5
Day 4
Upper Body
Exercise Sets Reps
Pull Ups 7x3
Dumbbell Bench Press 6x 5
One Arm Rows 6x5
Lateral Raises 6x5
Preacher Curl 6x5
Dips 6x5
I'm using this program to get me through a few plateaus that I've hit. Hoping this will push me past them and then on to the GV (German Volume) routine to grow.