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Featured
Nutrition
Strong Kitchen (Recipes)
Training
Workouts

8 WEEKS TO MASSIVE MASS

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
EXERCISESETSREPS
Barbell Chest Press310,8,6
Dumbbells Chest press310,8,6
Incline Barbell press310,8,8
Decline Barbell press310,8,8
Cable Cross over310,10,10
Close grip barbell310,8,8
Tricep cable push down310,8,8
Skull Crushers310,8,8
Tricep kick backs310,10,8
ABS
Crunches312
Leg raises312
Bicyle crunches312
DAY 2 : Legs/Shoulders
Barbell Squats310,8,8
Leg Press310,8,8
Dumbbells Sumo Squats310,8,8
Lying leg curls310,8,8
Calg raises312,12,12
Dumbbells Shoulder press310,8,8
Side lateral raises310,8,8
Front lateral raises310,8,8
Upright rows310,8,8
Reverse pec decs310,8,8
Shrugs Barbell312,12,12
DAY 3: Rest
DAY 4 : Back/Biceps/Abs
Pull ups310,8,8
Deadlift310,8,6
Barbell row310,8,8
Close Grip Pull downs310,8,8
Bicep curls310,8,8
Sitting down dumbell curls310,8,8
Hammer curl dumbells310,8,8
Reverse curls310,8,8
ABS
Crunches315
Hanging leg raises312
Scissor kicks312
Plank31 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
EXERCISESETSREPS
Dumbbells Chest Press410,10,8,6
Barbell incline press310,10,8
Incline Barbell flyes312,10,10
Decline Dumbell press310,10,8
Cable Cross over310,10,10
Dumbbells extensions410,8,8,6
V Bar tricep push downs310,10,10
Incline Skull crushes310,8,8
Tricep kick backs312,12,12
ABS
Crunches312
Leg raises312
Bicyle crunches312
DAY 2 : Legs/Shoulders
Barbell Squats410,10,6,6
Leg Press310,10,8
Dumbbells lunges310,10,8
Lying leg curls410,10,8,6
Calf raises412,12,12,12
Dumbbells Shoulder press310,8,8
Side lateral raises310,8,8
Front lateral raises310,8,8
Upright rows310,8,8
Reverse pec decs310,8,8
Shrugs Barbell312,12,12
DAY 3: Rest
DAY 4 : Back/Biceps/Abs
Deadlift410,10,8,6
Barbell row310,10,8
Cable pulls310,10,8
T Bar rows310,8,8
Bicep curls : EZ BAR410,8,8,6
Sitting down hammer curls310,8,8
Cable curls310,8,8
Reverse curls310,10,10
ABS
Crunches315
Hanging leg raises312
Scissor kicks312
Plank31 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.

Sign up for Strong.lk Online coaching program, where we make affordable customized training programs and diet plans to suit your training goals.

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