Muscle Gain
Mass & Strength
A pure hypertrophy program built on progressive overload and volume manipulation. Pack on serious lean muscle mass with proven bodybuilding principles. Push/Pull/Legs split for maximum frequency and recovery.
Program Overview
Frequency
6 days/week
Session
60–75 min
Duration
8 weeks
Rest Days
1 full rest day (Sunday)
Equipment
Full gym access required
Difficulty
Beginner to Advanced
Training Phases
Foundation Phase
Weeks 1–3
Build base volume — 3×10 on compounds, 3×12 on isolations. Focus on form and mind-muscle connection.
Growth Phase
Weeks 4–6
Increase intensity — 4×8 on compounds with heavier loads. Add drop sets on final set of isolations.
Peak Phase
Weeks 7–8
Max intensity — 5×5 on main lifts, rest-pause sets on accessories. Deload final 3 days.
Sample Week
6 training daysWarm-Up
5 min incline walk + 2 sets light bench press
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Bench Press Control the eccentric for 2 seconds | 4 | 8–10 | 90s |
Incline Dumbbell Press 30° incline, squeeze at top | 3 | 10–12 | 75s |
Overhead Press Strict form, no leg drive | 3 | 8–10 | 90s |
Lateral Raises Light weight, high reps, constant tension | 3 | 15 | 45s |
Tricep Rope Pushdown Spread the rope at the bottom | 3 | 12–15 | 45s |
Overhead Tricep Extension | 3 | 12 | 45s |
Cool-Down
Chest/shoulder stretch — 5 min
Progression Guide
Weeks 1–3: Start at RPE 7 (3 reps in reserve). Focus on perfecting form.
Weeks 4–6: Increase weight by 2.5–5% on compounds. Push to RPE 8.
Weeks 7–8: Push to RPE 9 on main lifts. Final week: deload at 60% volume.
Track every session. If you hit the top of the rep range for all sets, increase weight next session.
Nutrition Tip
Aim for a 300–500 calorie surplus. Target 1.6–2.2g protein per kg bodyweight. Prioritize carbs around training for performance.
Explore Full Nutrition Guide
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