4 Day Rest Pause RP-21 Muscle Building Workout System

Type: Split
Level: Intermediate
Days per week: 4 days
Sex: Male & Female

The main reason that we start training is because we are interested in making changes to our physique.  When I began to take interest in training my teens, my goal was to look like a superhero.

Strength and performance became more important as I began to compete in track.  But aesthetics will always be the most popular reason for the average person.

Day 1

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Barbell squat

Sets: 7 Reps: 3

Decline reverse crunch

Sets: 6 Reps: 5

Dumbbell rear lunge

Sets: 6 Reps: 5

Seated calf raise

Sets: 6 Reps: 5

Day 2

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Day 3 - rest day

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No exercises

Day 4

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Romanian deadlift

Sets: 7 Reps: 3

Leg press

Sets: 6 Reps: 5

Dumbbell rear lunge

Sets: 6 Reps: 5

Lying leg curls

Sets: 6 Reps: 5

Day 5

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Pullups

Sets: 7 Reps: 3

Dumbbell bench press

Sets: 6 Reps: 5

One-arm dumbbell row

Sets: 6 Reps: 5

Side lateral raise

Sets: 6 Reps: 5

Preacher curl

Sets: 6 Reps: 5

Dips - triceps version

Sets: 6 Reps: 5

Day 6 - rest day

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No exercises

Day 7 - rest day

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No exercises