8 Week Mass Building Hypertrophy Workout

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!

Day 1
Day 2
Day 3
Day 4

Chest and Side Delts 5 exercises, 0 min

Barbell Incline Bench Press	3x12 reps	rest: 90s
Dumbbell Bench Press	3x12 reps	rest: 90s
Cable Cross-Over	3x12 reps	rest: 90s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 90s
Cable Side Lateral Raise	3x12 reps	rest: 90s

Upper Back and Rear Delts (Triceps) 6 exercises, 0 min

Barbell Bent-Over Row	3x12 reps	rest: 90s
Dumbbell Pullover	3x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Dumbbell Reverse Fly	3x12 reps	rest: 90s
Cable Rope Face Pull	3x12 reps	rest: 90s
Dumbbell Shoulder Shrug	3x12 reps	rest: 90s

Arms and Core 8 exercises, 0 min

Barbell Bench Press (Close Grip)	3x12 reps	rest: 90s
Dip	3x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s
Leg Raise	3x12 reps	rest: 90s
Cable Kneeling Crunch	3x12 reps	rest: 90s
Barbell Curl	3x12 reps	rest: 90s
Dumbbell Hammer Curl	3x12 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 90s

Legs 8 exercises, 0 min

Barbell Romanian Deadlift	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Bodyweight Side Lunge	3x8 reps	rest: 60s
Dumbbell Seated Calf Raise	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s