Build MuscleAdvanced
Muscle Builder
Eight weeks of hypertrophy training
- 8 weeks
- Length
- 5 days
- Per week
- 65 min
- Per session
- 44
- Total sessions
About this program
Two four-week blocks. The first accumulates volume, the second intensifies it while trimming the set count. Every muscle group is trained twice a week, which is where the evidence on hypertrophy frequency consistently lands.
What you get
- Five sessions a week on a push/pull/legs rotation
- Every muscle group trained twice weekly
- A volume block followed by an intensity block
- Two planned deloads to keep joints healthy across eight weeks
How to run it
- Muscle growth needs a calorie surplus — training alone will not do it.
- Take most working sets to within one or two reps of failure.
- Log your weights. Eight weeks is long enough that memory is not reliable.
Equipment needed
BarbellDumbbellsCable MachineBenchPull-Up Bar
The schedule
Tick each session as you finish it. Open a week to see its days.
Medical disclaimer: This program is general fitness education, not personalised medical or coaching advice. Stop if you feel pain, and consult a qualified professional before starting if you have an injury or health condition.