Eight weeks of structured muscle building. Five lifting days a week, built around the big compound lifts and steady progressive overload.
Who it is for: Lifters with at least a year of consistent training who want measurable size gains.
What you need: Full gym access — barbell, dumbbells, rack, and cable machine.
How it works:
Weeks 1-2 — Base. 5 days: chest, back, legs, shoulders, arms. 4 sets of 8-10 reps on main lifts.
Weeks 3-4 — Load. Add weight to the main lift of each day. 4 sets of 6-8 reps.
Weeks 5-6 — Volume. Add a second compound move per day. 5 sets of 8-10 reps on main lifts.
Weeks 7-8 — Peak. Heaviest weights of the program on main lifts, then a lighter final week to recover and test your new maxes.
Rules: Add a little weight or one more rep every week — if nothing goes up, you are not gaining. Eat enough protein every day and sleep 7-8 hours. Track every session in a notebook or app.