8 Week Hypertrophy Program

By BigCoachD

	Intermediate (2-3 years)
	95 minutes/day \| 4 days/week \| 8 weeks
	Build Muscle, Bodybuilding, Tone Body
	Barbell, Squat Rack, Flat Bench, Pull up bar, 1 x Dumbbell, 2 x Dumbbell, Incline Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Vertical Bench, 45 Degree Leg Press Machine, Smith Machine, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Chains, Other, Sandbag, Box, Seated Leg Press Machine Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.

It is a 4 day program based on linear periodization. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8.

Squats flip the sets X reps schema, going for 12 sets of 5 reps instead of 5 sets of 12 reps. This was the personal preference of the author (/u/TurbulentCharge1). If you’d prefer to do high rep sets, feel free to switch squats to 5 sets of 12, 5 sets of 10, and so on…

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Do an ab program of your choice after the exercises listed below

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	12 sets	5 reps	60s
2.Barbell Bench Press	5 sets	12 reps	60s
3.Pull-up	5 sets	12 reps	60s
4.Barbell Good-morning	3 sets	10-15 reps	60s
5.Barbell Lunge	3 sets	10-15 reps	60s
6.Supported Single Arm Dumbbell Bent-over Row	3 sets	10-15 reps	60s
7.Incline Dumbbell Press	3 sets	10-15 reps	60s
8.Barbell Biceps Curl	3 sets	20 reps	60s
9.Cable Triceps Pressdown	3 sets	20 reps	60s
10.Barbell Upright Row	3 sets	20 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	12 reps	60s
2.Seated Barbell Military Press	5 sets	12 reps	60s
3.Bent Over Barbell Row	5 sets	12 reps	60s
4.45 Degree Leg Press	3 sets	10-15 reps	60s
5.Bulgarian Split Squat On Smith Machine	3 sets	10-15 reps	60s
6.Supported Single Arm Dumbbell Bent-over Row	3 sets	10-15 reps	60s
7.Dumbbell Bench Press	3 sets	10-15 reps	60s
8.Barbell Biceps Curl	3 sets	20 reps	60s
9.Cable Rear Delt Fly	3 sets	20 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Pause Squat	3 sets	8 reps	60s
2.Barbell Squat with Chains	3 sets	8 reps	60s
3.Barbell Close-Grip Bench Press	3 sets	8 reps	60s
4.Pull-up	5 sets	12 reps	60s
5.Stiff-Legged Barbell Deadlift	3 sets	10-15 reps	60s
6.Dumbbell Lunges	3 sets	10-15 reps	60s
7.Supported Single Arm Dumbbell Bent-over Row	3 sets	10-15 reps	60s
8.Incline Dumbbell Press	3 sets	10-15 reps	60s
9.Standing Dumbbell Biceps Curl	3 sets	20 reps	60s
10.Cable Triceps Pressdown	3 sets	20 reps	60s
11.Barbell Upright Row	3 sets	20 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Barbell Deficit Deadlift	3 sets	8 reps	60s
2.Barbell Block Pull	3 sets	8 reps	60s
3.Barbell Incline Bench Press	3 sets	8 reps	60s
4.Bent Over Barbell Row	5 sets	12 reps	60s
5.Seated Leg Press	3 sets	10-15 reps	60s
6.Bulgarian Split Squat On Smith Machine	3 sets	10-15 reps	60s
7.Supported Single Arm Dumbbell Bent-over Row	3 sets	10-15 reps	60s
8.Incline Dumbbell Press	3 sets	10-15 reps	60s
9.Barbell Biceps Curl	3 sets	20 reps	60s
10.Cable Rear Delt Fly	3 sets	20 reps	60s

Date Created: 2/6/2020, UTC

Last Updated: 10/29/2021, UTC

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