Overview

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.

Suggested Training Schedule

Lower 1
Upper 1
Off
Lower 2
Upper 2
Off
Off
Repeat

Coach's Notes

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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