Advanced Muscle Building
Rest-Pause Intensity
Beyond failure for maximum growth
Advanced intensity technique using rest-pause sets. Push past normal failure by taking short breaks and continuing. For experienced lifters ready to shock their muscles into new growth.
4
Days/Week
6
Weeks
50
Min/Session
17
Exercises
Weekly Schedule
Day 1: Chest Rest-Pause
Beyond Failure Chest
1 Smith Machine Chest Press
3 × 8+4+4 2 Dumbbell Bench Press (Incline)
3 × 10-12 3 Cable Chest Fly
2 × 12+6+6 4 Push-ups
2 × To failure Day 2: Back Rest-Pause
Beyond Failure Back
1 Cable Lat Pulldown
3 × 8+4+4 2 Barbell Bent-Over Row
3 × 8-10 3 Seated Cable Row (Close Grip)
2 × 10+5+5 4 Face Pulls (High)
3 × 15-20 Day 3: Legs Rest-Pause
Beyond Failure Legs
1 Leg Press
3 × 10+5+5 2 Romanian Deadlift (RDL)
3 × 10-12 3 Leg Extension
2 × 12+6+6 4 Leg Curl (Seated)
3 × 10-12 5 Weighted Calf Raises
3 × 15-20 Day 4: Shoulders & Arms
Beyond Failure Upper
1 Machine Shoulder Press
3 × 8+4+4 2 Lateral Raises
3 × 12-15 3 Cable Bicep Curl
2 × 10+5+5 4 Tricep Pushdowns
2 × 10+5+5 Equipment Required
Barbell Dumbbell Machine
Target Muscles
Chest Back Shoulders Legs
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