Muscle Builder 2: Full Body Hypertrophy Plan

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pull-Up (Assisted)

Lat Pulldown

Hack Squat

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Barbell Row

Chest Supported Row (Machine)

Leg Extension

Bicep Curl (Barbell)

Upright Row (Cable)

Incline Bench Press (Smith Machine)

Skull Crushers (Smith Machine)

Incline Chest Fly (Dumbbell)

Leg Curl

Calf Press (Leg Press Machine)

Bench Press (Barbell)

Chest Fly (Machine)

Reverse Fly (Machine)

V-Handle Tricep Pushdown (Cable)

Stiff Leg Deadlift

Dip (Assisted)

Bicep Curl (Machine)

Face Pull

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