8 Week Muscle Building Program

8 Week Program

Different Accessory Lifts each week

Progressive Overload on 3 main lifts 

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Arnold Press

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Dip (Bodyweight)

Plank

Push

Squat (Barbell)

Romanian Deadlift (Barbell)

Hack Squat

Standing Calf Raise

Ab Wheel

Quads

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Straight Arm Pulldown

Rear Delt Fly (Dumbbell)

Hammer Curl

Hanging Knee Raise

Pull

Deadlift (Barbell)

Lunge (Dumbbell)

Hamstring Curl

Russian Twist

Hammy

Bench Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Tricep Extension (Cable)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

T-Bar Row

Lat Pulldown

Preacher Curl  (Plate Loaded)

Knee Raise (Captain's Chair)

Seated Hamstring Curl

Bench Press (Close Grip)

Military Press (Barbell)

Upright Row (Barbell)

Tricep Kickback

Leg Press

Calf Raise (Leg Press)

Bent Over Row (Barbell)

Underhand Lat Pulldown

Incline Curl (Dumbbell)

Skull Crusher (Dumbbell)

70% 1RM

75% 1RM

80% 1RM

Max Week

Recovery

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