Set Rest-Pause Volume Calculator

About this calculator

Rest-pause training takes a set close to failure, follows it with a short 10-to-20-second rest, then adds another short burst of reps — repeating that cycle until a target rep count is reached. It’s a technique for accumulating training volume at heavier loads than a straight set would allow, popularized in bodybuilding through high-intensity training approaches like those of Mike Mentzer and Dorian Yates.

Lifters short on gym time, or following intensity-focused programs, use it to pack more training volume into less time than traditional straight sets would require.

This calculator takes your first-set reps, the reps per rest-pause burst, and the number of bursts, and returns the total reps completed in the set.