Full-Body 50s

This 5-day whole-body program has you doing 50 reps per exercise – rest-pause style – for great gains in size, power, and strength.

Written By Jim Stoppani, PhD

Updated May 23, 2024

Set the stage for some serious strength gains not by lifting heavier, but by going lighter. Don’t worry, the heavy weight will be coming soon – next week, to be exact, in my Countdown to Strength program .

In the week leading up to the Countdown to Strength Challenge , I’m dropping the weight and prescribing 50 reps (no more, no less) per exercise, one move for each of 10 major muscle groups (chest, back, legs, shoulders, biceps, triceps, traps, forearms, calves, abs). The math is simple – 500 total reps per workout over the course of the 5-day full-body program – but this isn't just another high-volume hypertrophy routine.

Will you be promoting muscle gains with these workouts? Yes, but you'll also be enhancing power and explosiveness via fast reps, which will lead to better strength gains down the road. Here's how it works...

Full-Body 50s Rundown

For each exercise, you’ll select a relatively light weight – one that would normally limit you to around 25 reps in a standard straight set. You'll do a total of 50 reps with this weight using rest-pause – probably anywhere from 1-4 rest-pauses after

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