Split: Upper / Lower
Recommended Frequency: 4x/week
This is my Time Efficient Super-set Training (T.E.S.T.) Protocol that I created to decrease my training time while pursuing hypertrophy.
This program utilizes a rest-pause method to achieve a significant amount of volume in far fewer sets (and in less time) and than traditional sets.
The workouts take a bit less than an hour (including time to warm up).
The main layout is that you’ll use your 8-10 rep max for a given exercise and perform 3 sets, each with a rest-pause set. This will allow you to accumulate about 4-5 sets worth of volume in just 3 sets.
We will also use super sets to further increase efficiency and give you plenty of rest between these very demanding sets. Don’t worry if you’re in a busier gym. You may only need to split up the As (which will only add about 10 minutes if you increase the rest periods) as the remainder of the sessions were all written in a fashion that should still allow you to complete it as-written by using DB super sets or cable super sets.
Lower 1
Upper 1
Off
Lower 2
Upper 2
Off
Off
Repeat
This is set to my personal volume for growth and preferences. You could easily start with just two sets with the rest-pause instead of three and still likely see progress, and it may be a good place to start out.
For weight selection with the exercises that use the rest-pause method, aim to use your 8-10 rep max and maintain that same weight across those three sets. The RIR will slightly decrease each time on the main set, but you should still be achieving about 10 total reps each time with the added rest-pause.
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).