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Intense Weekly Gym Workout Plan

The document outlines a gym plan incorporating Rest-Pause and Reverse Pyramid Training techniques to maximize muscle growth and strength. It details a weekly workout schedule with specific exercises, sets, and rep ranges for each day. The plan emphasizes high-intensity training with minimal rest to enhance muscle failure and growth efficiency.

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thulk.mvz
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37 views3 pages

Intense Weekly Gym Workout Plan

The document outlines a gym plan incorporating Rest-Pause and Reverse Pyramid Training techniques to maximize muscle growth and strength. It details a weekly workout schedule with specific exercises, sets, and rep ranges for each day. The plan emphasizes high-intensity training with minimal rest to enhance muscle failure and growth efficiency.

Uploaded by

thulk.mvz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Gym Plan:

Rest-Pause: Start with a high-rep “activation set” (12-


15 reps). Rest for only 10-15 seconds, then perform 3
mini-sets of 4-6 reps with minimal rest between.
Purpose: This technique focuses on muscle failure,
with the last few reps being most effective for muscle
growth. Benefits: Rest-pause training maximizes time
under tension, allowing every rep to count toward
growth and delivering high-intensity stimulus in a
short time. Use the same weight that you used for 12-
15 reps set for the 3 mini-sets of 4-6.

Reverse Pyramid Training (RPT): Overview: After


warming up, begin with your heaviest set first while
you’re fresh. Sets and Reps: Perform your first set at
the lowest rep range (e.g., 4-6 reps). Rest for 3
minutes, then drop the weight by 10-15% and
increase the reps (e.g., 6-8 reps). Repeat this for one
more set, dropping the weight again by 10-15% and
aiming for the highest rep range (e.g., 8-10 reps).
Benefits: RPT allows you to lift heavy weights in a fully
rested state, maximizing strength and muscle growth.
Monday
Exercise: Sets & Reps
Barbell Bench Press (RPT) 3 of 4-6, 6-8, 8-10
Incline Machine Chest Press (Rest-Pause) 1 x 12-15 + 3 x 4-6
Tricep Dips 3 x 5-25
Overhead Tricep Extension with Rope 3 x 10-12
Incline Dumbbell Curls 3 x 12-15
Dumbbell Lateral Raises (Rest-Pause) 1 x 12-15 + 3 x 4-6

Tuesday
Exercise: Sets & Reps
Smith Machine Squats (RPT) 3 of 4-6, 6-8, 8-10
Leg Press 2 x 10-15
Leg Extension (Rest-Pause) 1 x 12-15 + 3 x 4-6
Romanian Deadlift 2 x 10-12
Seated Leg Curl 4 x 8-10
Dumbbell Lateral Raises (Rest-Pause) 1 x 12-15 + 3 x 4-6

Wednesday
Exercise: Sets & Reps
Close Grip Lat Pulldown 2 x 8-10
Machine Row 3 x 6-8
Standing Dumbbell Curls (RPT) 3 of 4-6, 6-8, 8-10
Cable Curl 3 x 10-12
Dumbbell Lateral Raises (Rest-Pause) 1 x 12-15 + 3 x 4-6
Rear Delt Dumbbell Flyes 3 x 8-10

Thursday
Exercise: Sets & Reps
Incline Dumbbell Press 3 x 8-10
Machine Chest Flye 3 x 12-15
Close Grip Bench Press (RPT) 3 of 4-6, 6-8, 8-10
Tricep Pushdown (Rest-Pause) 1 x 12-15 + 3 x 4-6
Dumbbell Lateral Raises 3 x 10-12

Friday
Exercise: Sets & Reps
Pull-Ups 3 x 5-25
Lat Pulldown 3 x 8-10
Machine Row (Rest-Pause) 1 x 12-15 + 3 x 4-6
Barbell Squat 3 x 6-8
Seated Leg Curl (Rest Pause) 1 x 12-15 + 3 x 4-6
Incline Dumbbell Curl 3 x 12-15
Get ready to be super jacked!

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