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8 Week Hypertrophy Program

By BigCoachD

Experience
Intermediate (2-3 years)
Time
103 minutes/day | 4 days/week | 8 weeks
Good for
Bodybuilding, Build Muscle, Tone Body
Equipment
Barbell, Cable, Chains, Dumbbell, Machine, Pull up bar, Smith Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: liftvault.com

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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Day 1

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

Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
12 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Bench Press
5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3. Pull-up
5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
4. Barbell Good-morning
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
5. Barbell Lunge
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
6. Supported Single Arm Dumbbell Bent-over Row
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press▶
7. Incline Dumbbell Press
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl▶
8. Barbell Biceps Curl
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
9. Cable Triceps Pressdown
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Upright Barbell Row▶
10. Upright Barbell Row
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Day 2

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
2. Seated Barbell Military Press
5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3. Bent Over Barbell Row
5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4. 45 Degree Leg Press
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Bulgarian Split Squat On Smith Machine demonstrationPlay Bulgarian Split Squat On Smith Machine demonstration
5. Bulgarian Split Squat On Smith Machine
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
6. Supported Single Arm Dumbbell Bent-over Row
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
7. Dumbbell Bench Press
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl▶
8. Barbell Biceps Curl
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Cable Rear Delt Fly demonstrationPlay Cable Rear Delt Fly demonstration
9. Cable Rear Delt Fly
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Day 3

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Barbell Pause Squat demonstrationPlay Barbell Pause Squat demonstration
1. Barbell Pause Squat
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Squat with Chains demonstrationPlay Squat with Chains demonstration
2. Squat with Chains
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3. Close-Grip Bench Press
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4. Pull-up
5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
5. Stiff-Legged Barbell Deadlift
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
6. Dumbbell Lunges
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
7. Supported Single Arm Dumbbell Bent-over Row
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press▶
8. Incline Dumbbell Press
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
9. Standing Dumbbell Biceps Curl
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
10. Cable Triceps Pressdown
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Upright Barbell Row▶
11. Upright Barbell Row
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Day 4

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Barbell Deficit Deadlift▶
1. Barbell Deficit Deadlift
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Block Pull demonstrationPlay Barbell Block Pull demonstration
2. Barbell Block Pull
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3. Barbell Incline Bench Press
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4. Bent Over Barbell Row
5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
5. Seated Leg Press
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Bulgarian Split Squat On Smith Machine demonstrationPlay Bulgarian Split Squat On Smith Machine demonstration
6. Bulgarian Split Squat On Smith Machine
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
7. Supported Single Arm Dumbbell Bent-over Row
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press▶
8. Incline Dumbbell Press
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl▶
9. Barbell Biceps Curl
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Cable Rear Delt Fly demonstrationPlay Cable Rear Delt Fly demonstration
10. Cable Rear Delt Fly
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/6/2020, UTC


Last Updated: 5/22/2021, UTC

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