Here is an 8-week mass building, hypertrophy exercise regimen that emphasises muscular development. To promote hypertrophy, it combines compound workouts with isolated exercises and progressive loading. Always remember to warm up properly before every workout, and seek advice from a fitness expert before beginning any new exercise regimen.
Note: This programme assumes you are familiar with the fundamentals of weightlifting movements and resistance training. Depending on your capacity and degree of fitness, change the weights and repetitions.
The "Foundation Phase" is Weeks 1-4.
Chest and triceps on Day 1
1. Barbell Bench Press: four sets of 8 to 10 repetitions
2. Dumbbell Flyes: three sets of 10–12 repetitions
3. Inclined Bench Press with Dumbbells - 4 sets of 8–10 reps
4. Three sets of 10 to 12 reps of tricep dips
5. Three sets of 10–12 repetitions on the cable triceps pushdown
6. Three sets of 10–12 repetitions on the overhead tricep extension
Day 2: Biceps and the back
1. Deadlift — four sets of 6–8 repetitions
2. Three sets of eight to ten wide-grip pull-ups.
3. Four sets of 8 to 10 reps of barbell rows.
4. Three sets of 10–12 repetitions of seated cable rows.
5. Three sets of 10 to 12 reps of dumbbell bicep curls
6. Hammer curls: three sets of 10 to 12 repetitions
Day Three: Legs
1. 4 sets of 8–10 repetitions of squats
2. Leg Press: three sets of 10–12 repetitions.
3. Four sets of 8 to 10 repetitions of Romanian deadlifts
4. Leg extensions - three sets of 10–12 repetitions.
5. Three sets of 10 to 12 reps of standing calf raises
6. Three sets of 10–12 repetitions of seated calf raises
Day 4: Abs and Shoulders
1. Military Press - four sets of 8 to 10 repetitions
2. Three sets of 10 to 12 dumbbell lateral raises.
3. Arnold Press: four sets of 8 to 10 repetitions
4. Bent-Over Dumbbell Reverse Flyes - three sets of ten to twelve repetitions
5. Three sets of 10–12 repetitions of Russian twists
6. 3 sets of 30 to 60 seconds of plank.
Intensification Phase, Weeks 5-8
Utilise tactics like supersets, dropsets, and higher weight percentages to enhance the intensity and further push your muscles during the second phase. These methods can be used with the exercises that were listed in the previous phase.
Chest and triceps on Day 1
1. Barbell Bench Press: 4 sets of 6–8 repetitions
Flyes with a dumbbell, 4 sets of 10–12 reps
2. Inclined dumbbell bench press - four sets of 6 to 8 repetitions
4 sets of 10–12 repetitions on the cable triceps pushdown
3. Three sets of 8 to 10 reps of tricep dips
3 sets of 10–12 repetitions of overhead tricep extensions
Day 2: Biceps and the back
1. Wide-Grip Pull-Ups followed by 4 sets of 6–8 repetitions of the deadlift