The 8 Week Muscle Building Workout Plan with Free PDF
Murshid Akram
Published:
Last Updated: October 8, 2022
If you want to transform your physique from lean to aesthetic, you can check out this 8 week muscle building workout plan. I’ve recently created this program for myself and have been using it for the last couple of weeks. I’m noticing some improvement which is why I’ve decided to hand it out in this article.
However, a workout routine that works for me does not mean it works for all. It is because everyone’s body responds in a different way.
Whether this program will work for you or not depends on how your body responds, how consistent you are, and how you maintain your macros.
I’ve also shared a PDF file of this workout schedule. So, you can download it if you like to use it offline.
Please Note: This 8 week program for muscle building will be challenging and requires consistency. So, no excuse if you want to achieve your best physique.
The ideal reps and sets range for bodybuilding are 8 to 12 and 3-4.2Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum – PMC Journal (Sports Basel) But you can also increase and decrease the number of repetitions and sets, depending on your goal. The best thing you can do is to perform light weight high rep sets during the first session and heavy weight low rep sets during the second session.
For example, if you train your chest twice a week, then you can do a higher rep set on the first day and a heavy weight low rep set on the second day.
I’ve seen many people in the gym focus a lot on isolation exercises instead of compound movements. Isolation workouts are good but not as effective as compound exercises for promoting strength and hypertrophy. That’s why you need to combine them both in order to grow your muscle faster and improve your body composition.
If you want to follow a well-designed and effective 8 week muscle building program, you can download the above routine.
This program may work well for some people but may not for others because everyone’s body responds differently.
If you eat what is needed for building muscles and stick to the routine, you’ll see improvement in strength and size over time, typically after 8 weeks.
You can also modify this 8 week mass building workout plan depending on your strength and fitness level. For example, you can increase and decrease repetitions, the number of exercises, and the duration of the daily workout session.
Can you do me a favour? Creating these kinds of ultimate workout programs takes a lot of research, time, and effort. I've shared numerous workout plan PDFs for free on this site, and I'll continue doing that. To help me keep creating informational content, you can contribute anything from a thank you message on Instagram to a couple of bucks through Paypal, I would be grateful to you.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
