OP-21 - Intensive Muscle Growth Program

The OP-21 training system is built on the "rest-pause" principle and will help you build muscle, improve your physique, and develop strength. The foundation of the 4-day upper/lower split consists of compound exercises.

The OP-21 protocol includes 7 sets: in each set, you perform 3 reps with 70-85% of your one-rep maximum. The key rule is that rest between sets is exactly one minute.

Start with 70% of your max to get accustomed to the program, and increase the load slowly (for example, by 2.5-5 kg per week). If you cannot complete 21 repetitions with your chosen weight within three workouts, replace the exercise with another compound movement.

For OP-21, the following exercise selection is recommended: