8 Week Hypertrophy Program

Google Sheet Workout Export

By BigCoachD

Experience Intermediate (2-3 years)
Time 95 minutes/day | 4 days/week | 8 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

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 increase their work capacity and get bigger.

It is a 4 day program based on linear periodization. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8.

Squats flip the sets X reps schema, going for 12 sets of 5 reps instead of 5 sets of 12 reps. This was the personal preference of the author (/u/TurbulentCharge1). If you’d prefer to do high rep sets, feel free to switch squats to 5 sets of 12, 5 sets of 10, and so on…

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Description

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Do an ab program of your choice after the exercises listed below

ExerciseSetsRepsRest
1.Barbell Back Squat
12 sets5 reps60s
2.Barbell Bench Press
5 sets12 reps60s
3.Pull-up
5 sets12 reps60s
4.Barbell Good-morning
3 sets10-15 reps60s
5.Barbell Lunge
3 sets10-15 reps60s
6.Supported Single Arm Dumbbell Bent-over Row
3 sets10-15 reps60s
7.Incline Dumbbell Press
3 sets10-15 reps60s
8.Barbell Biceps Curl
3 sets20 reps60s
9.Cable Triceps Pressdown
3 sets20 reps60s
10.Barbell Upright Row
3 sets20 reps60s

ExerciseSetsRepsRest
1.Barbell Deadlift
5 sets12 reps60s
2.Seated Barbell Military Press
5 sets12 reps60s
3.Bent Over Barbell Row
5 sets12 reps60s
4.45 Degree Leg Press
3 sets10-15 reps60s
5.Bulgarian Split Squat On Smith Machine
3 sets10-15 reps60s
6.Supported Single Arm Dumbbell Bent-over Row
3 sets10-15 reps60s
7.Dumbbell Bench Press
3 sets10-15 reps60s
8.Barbell Biceps Curl
3 sets20 reps60s
9.Cable Rear Delt Fly
3 sets20 reps60s

ExerciseSetsRepsRest
1.Barbell Pause Squat
3 sets8 reps60s
2.Barbell Squat with Chains
3 sets8 reps60s
3.Barbell Close-Grip Bench Press
3 sets8 reps60s
4.Pull-up
5 sets12 reps60s
5.Stiff-Legged Barbell Deadlift
3 sets10-15 reps60s
6.Dumbbell Lunges
3 sets10-15 reps60s
7.Supported Single Arm Dumbbell Bent-over Row
3 sets10-15 reps60s
8.Incline Dumbbell Press
3 sets10-15 reps60s
9.Standing Dumbbell Biceps Curl
3 sets20 reps60s
10.Cable Triceps Pressdown
3 sets20 reps60s
11.Barbell Upright Row
3 sets20 reps60s

ExerciseSetsRepsRest
1.Barbell Deficit Deadlift
3 sets8 reps60s
2.Barbell Block Pull
3 sets8 reps60s
3.Barbell Incline Bench Press
3 sets8 reps60s
4.Bent Over Barbell Row
5 sets12 reps60s
5.Seated Leg Press
3 sets10-15 reps60s
6.Bulgarian Split Squat On Smith Machine
3 sets10-15 reps60s
7.Supported Single Arm Dumbbell Bent-over Row
3 sets10-15 reps60s
8.Incline Dumbbell Press
3 sets10-15 reps60s
9.Barbell Biceps Curl
3 sets20 reps60s
10.Cable Rear Delt Fly
3 sets20 reps60s

Date Created: 2/6/2020, UTC


Last Updated: 10/29/2021, UTC





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