Based on insights from experts, Andy Galpin and Brad Schoenfeld, here is a comprehensive resistance training workout routine:

Key Principles:

1. Rest Between Sets:

   • For hypertrophy, traditionally 30-90 seconds. Recent research suggests longer rest (up to 3-5 minutes) can be just as effective, especially for those moderately to newly trained. This allows for increased mechanical tension or volume if resting longer 1.
   • Andy Galpin recommends sticking to around 2 minutes to balance intensity and workout duration.

2. Volume and Frequency:

   • Most people benefit from 5 to 15 sets per muscle group per week 2.
   • For muscle maintenance, 5 sets per week; optimizing growth could range up to 25-30 sets, adjusted based on individual force generation capacity.

3. Exercise Routine:

   • Upper/Lower Split (Brad Schoenfeld):

     • Frequency: 4 days a week (2 on, 1 off, 2 on).
     • Structure: Upper body one day, lower body the next.
     • Intensity: Train 1-2 reps shy of failure on most sets, occasionally to failure 3.
       

       1

       Rest Between Sets

       03:32:15

       

       2

       Optimizing Resistance Training

       01:01:35

       

       3

       Fitness Routine

       01:55:23

       

       4

       Training for All Aspects

       01:00:37

   • Time-Efficient Routine (Andy Galpin):

     • Goal: Achieving hypertrophy and strength without excessively long workouts.
     • Frequency: Can be split over two days a week, combining multiple components (strength, hypertrophy, power) 4.
     • Example: Three exercises per muscle group, heavier loads for the first exercise (reps 5-8), different rest times (2-5 minutes) to cater to goal-specific needs 1.

4. Comprehensive Training:

   • Incorporate muscular strength, endurance, and connective tissue health by changing focus weekly.
   • Rest between sets needs to be maximized (3 minutes) for optimal recovery even within longer total workout duration 4.

Example Weekly Routine (Upper/Lower Split):

Monday: Upper Body

• Bench Press: 4 sets of 6 reps
• Pull-ups: 4 sets of 8 reps
• Shoulder Press: 3 sets of 10 reps
• Bent-over Rows: 3 sets of 8 reps
• Bicep Curls & Tricep Pushdowns: 3 sets of 12 reps each

Tuesday: Lower Body

• Squats: 4 sets of 6 reps
• Deadlifts: 4 sets of 5 reps
• Leg Press: 3 sets of 10 reps
• Hamstring Curls & Calf Raises: 3 sets of 12 reps each

Thursday: Upper Body

• Incline Dumbbell Press: 4 sets of 8 reps
• Lat Pulldowns: 4 sets of 10 reps
• Lateral Raises: 3 sets of 15 reps
• T-Bar Rows: 3 sets of 8 reps
• Hammer Curls & Skull Crushers: 3 sets of 12 reps each

Friday: Lower Body

• Front Squats: 4 sets of 8 reps
• Romanian Deadlifts: 4 sets of 6 reps
• Lunges: 3 sets of 12 reps per leg
• Leg Extensions & Seated Calf Raises: 3 sets of 15 reps each

This routine should balance intensity and recovery, suitable for both hypertrophy and strength gains. Adjust rest times and individual set volumes to fit personal recovery and scheduling needs.