PO.21 · Rest-Pause + Standard Rest

Free program overview — full interactive version lives in the WorkoutsLab app.

1.The week

• Day 1 — Squat + Push — 5 exercises (Giant Set · Complex)
• Day 2 — Hinge + Pull — 5 exercises (Giant Set · Complex)

2.Sample training day

Exercise	Sets	Reps	Rest
Giant Set · Complex
Bulgarian Split Squat	1 + 3	5 + 3 minis	2 min
Romanian Deadlift	1 + 3	5 + 3 minis	2 min
Front Squat	1 + 3	8 + 3 minis	90s
Back Squat	1 + 3	8 + 3 minis	90s
Bench Press	1 + 3	8 + 3 minis	90s

Sample: Day 1 — Squat + Push — one of 2 training days. The app runs the full week with checkoffs, rest timers, and logging.

3.The rest of the week — full exercise lineup

Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.

Day 2 — Hinge + Pull

• Deadlift
• Overhead Press
• Barbell Row
• Weighted Pull-Up
• Weighted Dip