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8 Week Mass Building Hypertrophy Workout

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Program Description

**8 Week Mass Building Hypertrophy Workout** Embark on an intense 8-week journey designed to maximize muscle growth and strength. This program consists of 32 training days, strategically structured to target all major muscle groups through a variety of compound and isolation exercises. Each session incorporates advanced techniques such as drop sets, rest-pause sets, and negatives to push your limits and stimulate hypertrophy. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 27, 2025 06:35
  • Last Edited
    Oct 27, 2025 08:33
Muscle Engagement
Front
Back
MuscleSet
Chest
12.1%
Quadriceps
10.8%
Upper Back
9.9%
Triceps
9%
Biceps
8.5%
Front Delts
7.6%
Hamstrings
7.2%
Lats
5.8%
Glutes
5.8%
Abs
4.9%
Rear Delts
4.9%
Middle Delts
4.5%
Calves
4.5%
Lower Back
2.2%
Forearms
1.3%
Adductors
0.4%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dip (Weighted)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
4
Lying Leg Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dip (Weighted)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
4
Lying Leg Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dip (Weighted)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
4
Lying Leg Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dip (Weighted)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
4
Lying Leg Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dip (Weighted)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
4
Lying Leg Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dip (Weighted)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
4
Lying Leg Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dip (Weighted)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
4
Lying Leg Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Dip (Weighted)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
4
Lying Leg Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Lying Leg Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 10
4
Front Squat (Barbell)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Leg Press (45 Degrees)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Lying Leg Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 10
4
Front Squat (Barbell)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Leg Press (45 Degrees)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Lying Leg Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 10
4
Front Squat (Barbell)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Leg Press (45 Degrees)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Lying Leg Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 10
4
Front Squat (Barbell)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Leg Press (45 Degrees)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Lying Leg Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 10
4
Front Squat (Barbell)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Leg Press (45 Degrees)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Lying Leg Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 10
4
Front Squat (Barbell)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Leg Press (45 Degrees)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Lying Leg Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 10
4
Front Squat (Barbell)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Leg Press (45 Degrees)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 10
RPE 10
2
Lying Leg Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 10
4
Front Squat (Barbell)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Leg Press (45 Degrees)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
2
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
12 Reps
10 Reps
15 Reps
@10
@10
@10
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
15 Reps
@10
@10
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Close Grip)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
2
Dip (Weighted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
4
Lying Leg Raise
3 Sets
12 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
8
Bicep Curl (Cable)
3 Sets
12 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
2
Lying Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Lunge (Dumbbell)
3 Sets
12 Reps
@10
4
Front Squat (Barbell)
3 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Leg Press (45 Degrees)
3 Sets
12 Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@10
8
Calf Raise (Leg Press)
3 Sets
12 Reps
@10