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8-Week Muscle Building Program

The 8-Week Training Program is structured to enhance muscle growth and body composition through a 4-day Upper/Lower split routine. Each week includes specific exercises targeting different muscle groups, with a focus on progression in main lifts while maintaining good form. Rest times and a simple progression model are outlined to ensure continuous improvement over the program duration.

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62 views2 pages

8-Week Muscle Building Program

The 8-Week Training Program is structured to enhance muscle growth and body composition through a 4-day Upper/Lower split routine. Each week includes specific exercises targeting different muscle groups, with a focus on progression in main lifts while maintaining good form. Rest times and a simple progression model are outlined to ensure continuous improvement over the program duration.

Uploaded by

eduardrinca
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

8-Week Training Program

This program is designed to build muscle and improve body composition over 8 weeks. It
follows a 4-day Upper/Lower split. Compounds are repeated each week for progression,
while accessories provide balance and variety.

Weekly Layout
Day 1 – Lower A
Day 2 – Upper A
Day 3 – Lower B
Day 4 – Upper B

Day 1 – Lower A (Quads + Adduction)


1. Hack Squat – 2 × 6–8
2. Hip Thrust – 2 × 6–8
3. Leg Press – 2 × 8–10
4. Leg Extension – 2 × 10–12
5. Hamstring Curl – 2 × 10–12
6. Adduction Machine – 2 × 10–12

Day 2 – Upper A (Push + Core)


1. Incline Dumbbell Press – 2 × 6–8
2. Chest Supported Row Machine – 2 × 6–8
3. Dumbbell Shoulder Press – 2 × 8–10
4. Triangle Lat Pulldown – 2 × 8–10
5. Dumbbell Lateral Raises – 2 × 10–12
6. Plank Hold – 2 × 30–60 sec

Day 3 – Lower B (Glutes/Hamstrings + Abduction)


1. Hack Squat – 2 × 6–8
2. Hip Thrust – 2 × 6–8
3. Leg Press – 2 × 8–10
4. Hamstring Curl – 2 × 10–12
5. Leg Extension – 2 × 10–12
6. Abduction Machine – 2 × 10–12

Day 4 – Upper B (Pull + Core)


1. Incline Dumbbell Press – 2 × 6–8
2. Chest Supported Row Machine – 2 × 6–8
3. Dumbbell Shoulder Press – 2 × 8–10
4. Triangle Lat Pulldown – 2 × 8–10
5. Rear Delt Machine Fly – 2 × 10–12
6. Sit-Ups – 2 × 10–12
Rest Times
• Compounds: 90–120 sec
• Accessories/Core: 45–75 sec

Progression & Focus


We will use a simple progression model to make sure you get stronger over the 8 weeks:

• Main lifts (Hack Squat, Hip Thrust, Leg Press, Press, Row, Pulldown, Shoulder Press):
Start at the lower end of the rep range. Once you can do the top number of reps with good
form for both sets, increase the weight slightly next time.
• Accessories (Leg Curl, Leg Extension, Lateral Raises, Rear Delts, Adduction, Abduction,
Core): Stay within 10–12 reps. Focus on control and good form. Add small increases in
weight or reps when it feels easy.

Your main focus: get stronger on the main lifts, while keeping good technique. Accessories
are there to support your progress.

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