logo
Muscle Builder 2: Full Body Hypertrophy Plan
by JL
51 athletes joined
Program Description
Muscle Builder 2: Full Body *Novice/Intermediate version This bodybuilding workout plan is designed to facilitate weekly progressive overload through set volume while maintaining a moderate intensity level. By gradually increasing the volume of sets each week, you’ll challenge your muscles to adapt and grow over time, promoting continuous progress and muscle development. This workout plan provides a balanced approach to bodybuilding, targeting all major muscle groups while systematically increasing training volume to promote muscle growth and strength gains over time. If you have never done a particular exercise, pick a weight that you think will be appropriate for the prescribed reps at the prescribed RPE/RIR. Begin each workout with a 5-10 minute warm up on an elliptical machine or treadmill. It is also recommended to do warm up sets before your working sets, especially with compound movements. Create a custom warm-up template with 3 sets. 30% for 10 reps 50% for 5 reps 100% for 2 reps Rest for 1 to 2 minutes between sets, depending on the type of exercise. Use shorter rest periods for isolation exercises and longer ones for compound exercises. On rest days, aim for active recovery by staying lightly active, such as going to the gym for mild weight training or opting for cardio exercises. - Feel free to swap exercises as long as they target the same muscle group and maintain the original exercise's complexity, whether compound or isolation. - Modify the repetition range and intensity (RPE/RIR) as needed, aiming for a typical range of 8 to 12 reps for compound exercises and 10 to 16 reps for isolation exercises. The program concludes with a Deload week, aiming to reduce intensity and volume, allowing the body to fully recover. This approach aids in preventing overuse injuries and fostering long-term enhancements in strength and muscle growth. After finishing the program, you can move on to the Muscle Builder 3 Plan. If you feel you may be overtrained, consider the Muscle Builder Resensitization Plan and repeat The Muscle Builder 1 or 2 Plan.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Feb 23, 2024 08:57
Last Edited
Jun 10, 2024 01:44
down_app
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Assisted)
2 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Hack Squat
3 Sets
10 Reps
@7
4
Incline Curl (Dumbbell)
4 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
Day 3
1
Barbell Row
3 Sets
10 Reps
@7
2
Chest Supported Row (Machine)
2 Sets
12 Reps
@7
3
Hack Squat
3 Sets
10 Reps
@7
4
Leg Extension
2 Sets
12 Reps
@7
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
6
Upright Row (Cable)
4 Sets
12 Reps
@7
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@7
2
Skull Crushers (Smith Machine)
3 Sets
10 Reps
@7
3
Incline Chest Fly (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Chest Fly (Machine)
2 Sets
12 Reps
@7
3
Stiff Leg Deadlift
3 Sets
10 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 1
1
Pull-Up (Assisted)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Incline Curl (Dumbbell)
4 Sets
10 Reps
@7
5
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Chest Fly (Machine)
3 Sets
12 Reps
@7
3
Reverse Fly (Machine)
4 Sets
12 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 3
1
Hack Squat
4 Sets
10 Reps
@7
2
Leg Extension
3 Sets
12 Reps
@7
3
Stiff Leg Deadlift
4 Sets
10 Reps
@7
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
5
Dip (Assisted)
4 Sets
10 Reps
@7
Day 4
1
Barbell Row
3 Sets
10 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
3
Bicep Curl (Machine)
4 Sets
12 Reps
@7
4
Upright Row (Cable)
4 Sets
12 Reps
@7
5
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@7
2
Skull Crushers (Smith Machine)
3 Sets
10 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Curl
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
Day 1
1
Pull-Up (Assisted)
3 Sets
10 Reps
@7
2
Lat Pulldown
4 Sets
12 Reps
@7
3
Hack Squat
4 Sets
10 Reps
@7
4
Incline Curl (Dumbbell)
4 Sets
10 Reps
@7
5
Face Pull
4 Sets
12 Reps
@7
6
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Chest Fly (Machine)
4 Sets
12 Reps
@7
3
Reverse Fly (Machine)
4 Sets
12 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 3
1
Hack Squat
4 Sets
10 Reps
@7
2
Leg Extension
4 Sets
12 Reps
@7
3
Stiff Leg Deadlift
4 Sets
10 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
6
Dip (Assisted)
4 Sets
10 Reps
@7
Day 4
1
Barbell Row
3 Sets
10 Reps
@7
2
Chest Supported Row (Machine)
4 Sets
12 Reps
@7
3
Bicep Curl (Machine)
4 Sets
12 Reps
@7
4
Upright Row (Cable)
3 Sets
12 Reps
@7
5
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@7
2
Skull Crushers (Smith Machine)
3 Sets
10 Reps
@7
3
Incline Chest Fly (Dumbbell)
4 Sets
10 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
Day 1
1
Pull-Up (Assisted)
4 Sets
10 Reps
@7
2
Lat Pulldown
4 Sets
12 Reps
@7
3
Hack Squat
3 Sets
10 Reps
@7
4
Incline Curl (Dumbbell)
5 Sets
10 Reps
@7
5
Face Pull
4 Sets
12 Reps
@7
6
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Chest Fly (Machine)
4 Sets
12 Reps
@7
3
Reverse Fly (Machine)
4 Sets
12 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@7
5
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 3
1
Hack Squat
4 Sets
10 Reps
@7
2
Leg Extension
4 Sets
12 Reps
@7
3
Stiff Leg Deadlift
4 Sets
10 Reps
@7
4
Leg Curl
4 Sets
12 Reps
@7
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
6
Dip (Assisted)
4 Sets
10 Reps
@7
Day 4
1
Barbell Row
4 Sets
10 Reps
@7
2
Chest Supported Row (Machine)
4 Sets
12 Reps
@7
3
Bicep Curl (Machine)
5 Sets
12 Reps
@7
4
Upright Row (Cable)
4 Sets
12 Reps
@7
5
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 5
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@7
2
Skull Crushers (Smith Machine)
4 Sets
10 Reps
@7
3
Incline Chest Fly (Dumbbell)
4 Sets
10 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Leg Curl
4 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
Day 1
1
Pull-Up (Assisted)
4 Sets
10 Reps
@7
2
Lat Pulldown
5 Sets
12 Reps
@7
3
Hack Squat
4 Sets
10 Reps
@7
4
Incline Curl (Dumbbell)
5 Sets
10 Reps
@7
5
Face Pull
5 Sets
12 Reps
@7
6
Calf Press (Leg Press Machine)
4 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Chest Fly (Machine)
5 Sets
12 Reps
@7
3
Reverse Fly (Machine)
5 Sets
12 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
5 Sets
12 Reps
@7
5
Calf Press (Leg Press Machine)
5 Sets
10 Reps
@7
Day 3
1
Hack Squat
4 Sets
10 Reps
@7
2
Leg Extension
4 Sets
12 Reps
@7
3
Stiff Leg Deadlift
4 Sets
10 Reps
@7
4
Leg Curl
5 Sets
12 Reps
@7
5
Bicep Curl (Barbell)
5 Sets
10 Reps
@7
6
Dip (Assisted)
4 Sets
10 Reps
@7
Day 4
1
Barbell Row
4 Sets
10 Reps
@7
2
Chest Supported Row (Machine)
5 Sets
12 Reps
@7
3
Bicep Curl (Machine)
5 Sets
12 Reps
@7
4
Upright Row (Cable)
5 Sets
12 Reps
@7
5
Calf Press (Leg Press Machine)
5 Sets
10 Reps
@7
Day 5
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@7
2
Skull Crushers (Smith Machine)
5 Sets
10 Reps
@7
3
Incline Chest Fly (Dumbbell)
5 Sets
10 Reps
@7
4
Leg Extension
4 Sets
12 Reps
@7
5
Leg Curl
5 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@6
2
Hack Squat
4 Sets
8 Reps
@6
3
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@6
4
Calf Press (Leg Press Machine)
3 Sets
8 Reps
@6
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@6
2
Leg Extension
3 Sets
10 Reps
@6
3
Bicep Curl (Machine)
5 Sets
10 Reps
@6
Day 3
1
Chest Supported Row (Machine)
4 Sets
10 Reps
@6
2
Chest Fly (Machine)
4 Sets
10 Reps
@6
3
Leg Curl
4 Sets
10 Reps
@6
4
Calf Press (Leg Press Machine)
3 Sets
8 Reps
@6