Program Description
This structured 8-week program follows a classic push, pull, legs split, performed three days per week. Using equipment available in most commercial gyms, this plan focuses on hypertrophy, targeting the 8–12 rep range for optimal muscle growth. It balances volume and recovery to ensure steady progress while keeping workouts efficient and effective. Whether you're looking to build muscle or refine your training routine, this program provides a solid foundation for strength and size gains.
Program Overview
- LevelIntermediate, Beginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedMar 19, 2025 06:28
- Last EditedMar 19, 2025 06:37
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Lat Pulldown
4
12-15 reps
-
3
Seated Row (Machine)
3
12-15 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Lat Pulldown
4
12-15 reps
-
3
Seated Row (Machine)
3
12-15 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Lat Pulldown
4
12-15 reps
-
3
Seated Row (Machine)
3
12-15 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Lat Pulldown
4
12-15 reps
-
3
Seated Row (Machine)
3
12-15 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Lat Pulldown
4
12-15 reps
-
3
Seated Row (Machine)
3
12-15 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Lat Pulldown
4
12-15 reps
-
3
Seated Row (Machine)
3
12-15 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Lat Pulldown
4
12-15 reps
-
3
Seated Row (Machine)
3
12-15 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Lat Pulldown
4
12-15 reps
-
3
Seated Row (Machine)
3
12-15 reps
-
4
Upright Row (Barbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hack Squat
4
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hack Squat
4
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hack Squat
4
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hack Squat
4
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hack Squat
4
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hack Squat
4
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hack Squat
4
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hack Squat
4
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
3
Chest Fly (Machine)3 Sets
12-15 Reps
-
4
Overhead Press (Barbell)4 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
15-20 Reps
-
6
Tricep Rope Push Down (Cable)4 Sets
10-12 Reps
-
Day 2
1
Bent Over Row (Barbell)4 Sets
10-12 Reps
-
2
Lat Pulldown4 Sets
12-15 Reps
-
3
Seated Row (Machine)3 Sets
12-15 Reps
-
4
Upright Row (Barbell)3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)4 Sets
10-12 Reps
-
6
Hammer Curl (Dumbbell)3 Sets
10-12 Reps
-
Day 3
1
Leg Press4 Sets
12-15 Reps
-
2
Hack Squat4 Sets
10-12 Reps
-
3
Leg Extension4 Sets
12-15 Reps
-
4
Leg Curl4 Sets
12-15 Reps
-
5
Seated Calf Raise4 Sets
15-20 Reps
-