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8 Week Muscle Building Program

by AJ O.
1 athletes joined
5.0
(1 rating)

Program Description

8 Week Program Different Accessory Lifts each week Progressive Overload on 3 main lifts

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 12, 2025 03:49
  • Last Edited
    Jun 18, 2025 11:39

Summary

Transform your physique with this comprehensive 8-week Muscle Building Program designed for dedicated lifters. Comprising four training days each week, you'll engage in targeted workouts focusing on push, pull, and leg days, utilizing a mix of barbell, dumbbell, and bodyweight exercises. With a structured approach to sets and reps, you'll build strength and muscle mass effectively. Get ready to challenge yourself and see real results as you commit to this progressive training plan!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
4
6-8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Arnold Press
3
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7
6
Dip (Bodyweight)
3
AMRAP
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Arnold Press
3
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7
6
Dip (Bodyweight)
3
AMRAP
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
75%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lateral Raise (Cable)
3
12-15 reps
RPE 7
5
Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Dip (Bodyweight)
3
AMRAP
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
75%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lateral Raise (Cable)
3
12-15 reps
RPE 7
5
Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Dip (Bodyweight)
3
AMRAP
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
80%
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Military Press (Barbell)
3
10-12 reps
RPE 7
4
Upright Row (Barbell)
3
12-15 reps
RPE 7
5
Tricep Kickback
3
10-12 reps
RPE 7
6
Dip (Bodyweight)
3
AMRAP
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
80%
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Military Press (Barbell)
3
10-12 reps
RPE 7
4
Upright Row (Barbell)
3
12-15 reps
RPE 7
5
Tricep Kickback
3
10-12 reps
RPE 7
6
Dip (Bodyweight)
3
AMRAP
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Military Press (Barbell)
3
10-12 reps
RPE 7
4
Upright Row (Barbell)
3
12-15 reps
RPE 7
5
Tricep Kickback
3
10-12 reps
RPE 7
6
Dip (Bodyweight)
3
AMRAP
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
60%
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 5
3
Arnold Press
2
10-12 reps
RPE 5
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 5
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 5
6
Dip (Bodyweight)
3
AMRAP
RPE 5
7
Plank
3
1 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
10-12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
10-12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
75%
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
75%
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-4 reps
80%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Calf Raise (Leg Press)
3
15 reps
RPE 7
5
Ab Wheel
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-4 reps
80%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Calf Raise (Leg Press)
3
15 reps
RPE 7
5
Ab Wheel
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Calf Raise (Leg Press)
3
15 reps
RPE 7
5
Ab Wheel
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
60%
2
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 5
3
Hack Squat
2
10-12 reps
RPE 5
4
Standing Calf Raise
2
15 reps
RPE 5
5
Ab Wheel
3
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Straight Arm Pulldown
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Hammer Curl
3
8-10 reps
RPE 7
6
Hanging Knee Raise
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Straight Arm Pulldown
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Hammer Curl
3
8-10 reps
RPE 7
6
Hanging Knee Raise
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7
2
T-Bar Row
3
8-10 reps
RPE 7
3
Lat Pulldown
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Preacher Curl (Plate Loaded)
3
8-10 reps
RPE 7
6
Knee Raise (Captain's Chair)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7
2
T-Bar Row
3
8-10 reps
RPE 7
3
Lat Pulldown
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Preacher Curl (Plate Loaded)
3
8-10 reps
RPE 7
6
Knee Raise (Captain's Chair)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Underhand Lat Pulldown
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Hanging Knee Raise
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Underhand Lat Pulldown
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Hanging Knee Raise
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Underhand Lat Pulldown
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Hanging Knee Raise
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 5
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 5
3
Straight Arm Pulldown
2
12-15 reps
RPE 5
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 5
5
Hammer Curl
2
8-10 reps
RPE 5
6
Hanging Knee Raise
3
10-12 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
70%
2
Lunge (Dumbbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
12-15 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
70%
2
Lunge (Dumbbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
12-15 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
75%
2
Lunge (Dumbbell)
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
12-15 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
75%
2
Lunge (Dumbbell)
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
12-15 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2-4 reps
80%
2
Lunge (Dumbbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
12-15 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2-4 reps
80%
2
Lunge (Dumbbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
12-15 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
2
Lunge (Dumbbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
12-15 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Russian Twist
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
60%
2
Lunge (Dumbbell)
2
10 reps
RPE 5
3
Hamstring Curl
2
12-15 reps
RPE 5
4
Standing Calf Raise
2
15 reps
RPE 5
5
Russian Twist
3
15 reps
RPE 5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Arnold Press
3 Sets
10-12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
5
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@7
6
Dip (Bodyweight)
3 Sets
AMRAP
@7
7
Plank
3 Sets
1 mins
@7
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7
3
Hack Squat
3 Sets
10-12 Reps
@7
4
Standing Calf Raise
3 Sets
15 Reps
@7
5
Ab Wheel
3 Sets
10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@7
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
3
Straight Arm Pulldown
3 Sets
12-15 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@7
5
Hammer Curl
3 Sets
8-10 Reps
@7
6
Hanging Knee Raise
3 Sets
10-12 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
6-8 Reps
70%
2
Lunge (Dumbbell)
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
12-15 Reps
@7
4
Standing Calf Raise
3 Sets
15 Reps
@7
5
Russian Twist
3 Sets
15 Reps
@7