Struggling to put on size? Stop overtraining your muscles, Simply follow this 8 week program and thank us later.
The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 3 day split routine, resting on Wednesdays, Fridays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
The program is designed to elevate muscle hypertrophy through rep ranges that focus on strength training and conditioning, but REMEMBER, Diet is key here, without adequate calories, your muscle will NOT GROW! So EAT BIG & LIFT HEAVY! Have no clue of what foods you should be eating, and how many calories? Click here for our online coaching programs and get a customized diet plan today.
WEEK 1 to 4 : Focusses on moreover heavy lifts, to promote more muscle hypertrophy, Compound lifts will be a primary focus, with rep ranges of 8 to 10.
| DAY 1 : Chest/Triceps | ||
| EXERCISE | SETS | REPS |
| Barbell Chest Press | 3 | 10,8,6 |
| Dumbbells Chest press | 3 | 10,8,6 |
| Incline Barbell press | 3 | 10,8,8 |
| Decline Barbell press | 3 | 10,8,8 |
| Cable Cross over | 3 | 10,10,10 |
| Close grip barbell | 3 | 10,8,8 |
| Tricep cable push down | 3 | 10,8,8 |
| Skull Crushers | 3 | 10,8,8 |
| Tricep kick backs | 3 | 10,10,8 |
| ABS | ||
| Crunches | 3 | 12 |
| Leg raises | 3 | 12 |
| Bicyle crunches | 3 | 12 |
| DAY 2 : Legs/Shoulders | ||
| Barbell Squats | 3 | 10,8,8 |
| Leg Press | 3 | 10,8,8 |
| Dumbbells Sumo Squats | 3 | 10,8,8 |
| Lying leg curls | 3 | 10,8,8 |
| Calg raises | 3 | 12,12,12 |
| Dumbbells Shoulder press | 3 | 10,8,8 |
| Side lateral raises | 3 | 10,8,8 |
| Front lateral raises | 3 | 10,8,8 |
| Upright rows | 3 | 10,8,8 |
| Reverse pec decs | 3 | 10,8,8 |
| Shrugs Barbell | 3 | 12,12,12 |
| DAY 3: Rest | ||
| DAY 4 : Back/Biceps/Abs | ||
| Pull ups | 3 | 10,8,8 |
| Deadlift | 3 | 10,8,6 |
| Barbell row | 3 | 10,8,8 |
| Close Grip Pull downs | 3 | 10,8,8 |
| Bicep curls | 3 | 10,8,8 |
| Sitting down dumbell curls | 3 | 10,8,8 |
| Hammer curl dumbells | 3 | 10,8,8 |
| Reverse curls | 3 | 10,8,8 |
| ABS | ||
| Crunches | 3 | 15 |
| Hanging leg raises | 3 | 12 |
| Scissor kicks | 3 | 12 |
| Plank | 3 | 1 minute each |
WEEK 4 to 8 : The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements.
| DAY 1 : Chest/Triceps | ||
| EXERCISE | SETS | REPS |
| Dumbbells Chest Press | 4 | 10,10,8,6 |
| Barbell incline press | 3 | 10,10,8 |
| Incline Barbell flyes | 3 | 12,10,10 |
| Decline Dumbell press | 3 | 10,10,8 |
| Cable Cross over | 3 | 10,10,10 |
| Dumbbells extensions | 4 | 10,8,8,6 |
| V Bar tricep push downs | 3 | 10,10,10 |
| Incline Skull crushes | 3 | 10,8,8 |
| Tricep kick backs | 3 | 12,12,12 |
| ABS | ||
| Crunches | 3 | 12 |
| Leg raises | 3 | 12 |
| Bicyle crunches | 3 | 12 |
| DAY 2 : Legs/Shoulders | ||
| Barbell Squats | 4 | 10,10,6,6 |
| Leg Press | 3 | 10,10,8 |
| Dumbbells lunges | 3 | 10,10,8 |
| Lying leg curls | 4 | 10,10,8,6 |
| Calf raises | 4 | 12,12,12,12 |
| Dumbbells Shoulder press | 3 | 10,8,8 |
| Side lateral raises | 3 | 10,8,8 |
| Front lateral raises | 3 | 10,8,8 |
| Upright rows | 3 | 10,8,8 |
| Reverse pec decs | 3 | 10,8,8 |
| Shrugs Barbell | 3 | 12,12,12 |
| DAY 3: Rest | ||
| DAY 4 : Back/Biceps/Abs | ||
| Deadlift | 4 | 10,10,8,6 |
| Barbell row | 3 | 10,10,8 |
| Cable pulls | 3 | 10,10,8 |
| T Bar rows | 3 | 10,8,8 |
| Bicep curls : EZ BAR | 4 | 10,8,8,6 |
| Sitting down hammer curls | 3 | 10,8,8 |
| Cable curls | 3 | 10,8,8 |
| Reverse curls | 3 | 10,10,10 |
| ABS | ||
| Crunches | 3 | 15 |
| Hanging leg raises | 3 | 12 |
| Scissor kicks | 3 | 12 |
| Plank | 3 | 1 minute each |
* However following the same program over a month will result in muscle plateau due to the body adapting to the training program, hence we recommend to change the training program and the diet plan following 1 month to continuously see progress.
