Free personalized workout plan

8 Week Hypertrophy Program

By BigCoachD

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

105 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Tone Body (Female | Male)

Description

This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach/u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to incre

Source

liftvault.com

Equipment

Barbell, Cable, Chains, Dumbbell, Machine, Pull up bar, Smith Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

105 minutes

Genders

Female, Male

Days per week

4 days

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Tone Body (Female | Male)

Description

This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach/u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to incre

Equipment

Barbell, Cable, Chains, Dumbbell, Machine, Pull up bar, Smith Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

liftvault.com

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	12 sets	5 reps	60s
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	12 reps	60s
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	5 sets	12 reps	60s
4. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	10 - 15 reps	60s
5. Barbell Lunge Barbell Lunge Front Stationary by bodybuilding2014	3 sets	10 - 15 reps	60s
6. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	3 sets	10 - 15 reps	60s
7. Incline Dumbbell Press ▶	3 sets	10 - 15 reps	60s
8. Barbell Biceps Curl ▶	3 sets	20 reps	60s
9. Cable Triceps Pressdown ▶	3 sets	20 reps	60s
10. Upright Barbell Row ▶	3 sets	20 reps	60s

Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	12 reps	60s
2. Seated Barbell Military Press Barbell Shoulder Press - Military Press - Best Barbells by Best Barbells	5 sets	12 reps	60s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	12 reps	60s
4. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	10 - 15 reps	60s
5. Bulgarian Split Squat On Smith Machine Smith Machine Bulgarian Split Squat by Evolution Training System	3 sets	10 - 15 reps	60s
6. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	3 sets	10 - 15 reps	60s
7. Dumbbell Bench Press ▶	3 sets	10 - 15 reps	60s
8. Barbell Biceps Curl ▶	3 sets	20 reps	60s
9. Cable Rear Delt Fly ▶	3 sets	20 reps	60s

Exercise	Sets	Reps	Rest
1. Barbell Pause Squat Barbell Back Pause Squat by Avid Fitness	3 sets	8 reps	60s
2. Squat with Chains Best Leg Workout - Squats With Chains - Wave Sets by MorganMuscle	3 sets	8 reps	60s
3. Close-Grip Bench Press ▶	8 sets	3 reps	60s
4. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	5 sets	12 reps	60s
5. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	10 - 15 reps	60s
6. Dumbbell Lunges ▶	3 sets	10 - 15 reps	60s
7. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	3 sets	10 - 15 reps	60s
8. Incline Dumbbell Press ▶	3 sets	10 - 15 reps	60s
9. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	20 reps	60s
10. Cable Triceps Pressdown ▶	3 sets	20 reps	60s
11. Upright Barbell Row ▶	3 sets	20 reps	60s

Exercise	Sets	Reps	Rest
1. Barbell Deficit Deadlift ▶	3 sets	8 reps	60s
2. Barbell Block Pull Barbell Block Pull by Derek Stanley	3 sets	8 reps	60s
3. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	8 reps	60s
4. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	12 reps	60s
5. Seated Leg Press Seated Leg Press by FitnessScape	3 sets	10 - 15 reps	60s
6. Bulgarian Split Squat On Smith Machine Smith Machine Bulgarian Split Squat by Evolution Training System	3 sets	10 - 15 reps	60s
7. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	3 sets	10 - 15 reps	60s
8. Incline Dumbbell Press ▶	3 sets	10 - 15 reps	60s
9. Barbell Biceps Curl ▶	3 sets	20 reps	60s
10. Cable Rear Delt Fly ▶	3 sets	20 reps	60s

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	10 sets	5 reps	60s	+5lbs
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	10 reps	60s	+5lbs
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	5 sets	10 reps	60s
4. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	10 - 15 reps	60s
5. Barbell Lunge Barbell Lunge Front Stationary by bodybuilding2014	3 sets	10 - 15 reps	60s
6. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	3 sets	10 - 15 reps	60s
7. Incline Dumbbell Press ▶	3 sets	10 - 15 reps	60s
8. Barbell Biceps Curl ▶	3 sets	20 reps	60s
9. Cable Triceps Pressdown ▶	3 sets	20 reps	60s
10. Upright Barbell Row ▶	3 sets	20 reps	60s

8 Week Hypertrophy Program

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Day 4

Week 2

Day 1

Day 2

Day 3

Day 4

Week 3

Day 1

Day 2

Day 3

Day 4

Week 4

Day 1

Day 2

Day 3

Day 4

Week 5

Day 1

Day 2

Day 3

Day 4

Week 6

Day 1

Day 2

Day 3

Day 4

Week 7

Day 1

Day 2

Day 3

Day 4

Week 8

Day 1

Day 2

Day 3

Day 4

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