Rest-Pause Hypertrophy Training

Overview

Rest-pause training takes a set to near failure, rests 10-20 seconds, then continues cranking out reps with the same weight. This extends the set beyond what a single straight set could achieve, recruiting more motor units and creating massive metabolic stress. The result is more effective reps per set and faster hypertrophy.

You will train 4 days per week on an upper/lower split. Each session uses 1-2 rest-pause exercises for primary movements, with straight sets for accessories. Rest-pause sets are brutally fatiguing, so total volume per session is kept in check.

How to Perform a Rest-Pause Set

• •Perform your set to 1-2 reps from failure.
• •Rack the weight. Rest exactly 15 seconds (count or use a timer).
• •Unrack and perform as many reps as possible.
• •Rack again. Rest 15 seconds.
• •Final mini-set to failure.
• •That entire sequence is ONE rest-pause set.

Upper Body Day A

Rest-Pause Exercises

• •Barbell Bench Press: 3 rest-pause sets at 75-80% (2min rest between RP sets)
• •Barbell Row: 3 rest-pause sets at 75-80% (2min rest between RP sets)

Straight Set Accessories

• •Dumbbell Shoulder Press: 3x10 (60s rest)
• •Cable Face Pull: 3x15 (45s rest)
• •Incline Dumbbell Curl: 3x10 (60s rest)
• •Overhead Tricep Extension: 3x10 (60s rest)

Lower Body Day A

Rest-Pause Exercises

• •Barbell Back Squat: 3 rest-pause sets at 75-80% (3min rest between RP sets)
• •Romanian Deadlift: 3 rest-pause sets at 75-80% (2min rest between RP sets)

Straight Set Accessories

• •Leg Press: 3x12 (90s rest)
• •Leg Curl: 3x12 (60s rest)
• •Standing Calf Raise: 4x12 (45s rest)
• •Hanging Knee Raise: 3x15 (45s rest)

Upper Body Day B

Rest-Pause Exercises

• •Incline Dumbbell Press: 3 rest-pause sets (2min rest between RP sets)
• •Weighted Pull-Up: 3 rest-pause sets (2min rest between RP sets)

Straight Set Accessories

• •Lateral Raise: 3x15 (45s rest)
• •Chest Dip: 3x10 (60s rest)
• •Barbell Curl: 3x8 (60s rest)
• •Cable Pushdown: 3x12 (60s rest)

Lower Body Day B

Rest-Pause Exercises

• •Leg Press: 3 rest-pause sets (2min rest between RP sets)
• •Barbell Hip Thrust: 3 rest-pause sets (2min rest between RP sets)

Straight Set Accessories

• •Walking Lunge: 3x10 per leg (60s rest)
• •Leg Extension: 3x15 (45s rest)
• •Seated Calf Raise: 4x15 (45s rest)
• •Ab Wheel Rollout: 3x10 (60s rest)

Weekly Schedule

• •Monday: Upper A
• •Tuesday: Lower A
• •Thursday: Upper B
• •Friday: Lower B

Progression

Weeks 1-2

Start conservative. Your initial set in each rest-pause sequence should end at 2 reps from failure. Expect to get 8-10 reps on the first mini-set, 3-4 on the second, and 2-3 on the third.

Weeks 3-4

Push harder. First mini-set should end at 1 rep from failure. You will notice your mini-set rep counts improving as you adapt to the method.

Weeks 5-6

Increase weight by 5% on all rest-pause exercises. First mini-set back to 2 reps from failure. Last week, push to true failure on the final mini-set only.

Important Notes

Do not use rest-pause on exercises where failure is dangerous without a spotter. Squats and bench press require a rack with safeties. Never use rest-pause on deadlifts from the floor as form breaks down rapidly under fatigue. Stick to Romanian deadlifts, leg press, and machine variations when training alone.

Keep a log of total reps per rest-pause set (all three mini-sets combined). When you can consistently hit 18+ total reps across three mini-sets, increase the weight.