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8 Week Mass Building Hypertrophy Workout plan PDF Download



8-week mass building hypertrophy workout plan. Pdf

The guesswork is over

Building muscles isn’t that difficult in my experience because I love challenging myself to lift more by staying consistent with a well-designed workout program like this.


Please read all the information on this page carefully and don’t substitute it with your doctor’s advice for they are informational and educational purposes only.

Main goalBuilding muscle
Work out typeSplit
Training levelIntermediate
Program duration8weeks/ 2 months
Days per week4
Recommended supplementsProtein, vitamins

You aren’t reading our 8-Week Mass Building Hypertrophy Workout plan. You can also download other workout plans from here.

Workout Description

Now that summer is over, folks are attempting to put on some healthy bulk. You could be prepared to spend some time lifting heavier weights and bulking up some of those t-shirts and sweatshirts after devoting months to being slimmer and looking better. Continue reading since we have the strategy in this article if it sounds like I’m speaking about you.


Gaining muscle and strength over the next eight weeks is the main objective. You must work out with weights four days a week during an eight-week regimen to do this. If you complete these workouts correctly, they will be difficult and intensive, so you won’t need to find extra time to train. You should be eating, sleeping, or doing other things when you aren’t exercising.

Fitness level

This program will assist advanced and intermediate trainees in gaining positive size and strength.


Beginners and newcomers could find this program to be overly hard, and they might still want to learn more about proper form and technique before committing to a program like this. But don’t be concerned. Born To Bulk offers a wide range of programs for those who are just getting started.

Principles of the Program

You have to do something different from what you usually do in order to acquire something that you don’t already have. To do that, you must go beyond what you typically consider to be “failure.” That is why this program will include certain techniques for increasing intensity.

How to rest between sets and reps

You’ll push these sets to failure within the suggested rep range, take a short break (between 10 and 15 seconds), and then complete as many reps as you can. As a result, a set of barbell curls might resemble this:

Barbell curls: 70 pounds for 8 repetitions, followed by a 15-second break. And 70 pounds for 4 repetitions.

You performed four more reps than you typically would have, despite the small pause. You can advance your training by adding those extra reps.


Understanding Drop Sets

After failing an exercise, you lower the weight you’re using so you can keep working out. No more rest is taken. As soon as you reach failure, you instantly lower the weight and continue. The following is an example of an bench press drop set:

Bench press of 85KG for 10 reps and 60Kg for 12 reps

Even if you reduced the weight, the muscles were still sufficiently challenged. You’re destroying muscle fibers so they can heal and develop, therefore your aim will still be achieved.

Source: Menshealth

How Much Weight Is Enough?

There is no magic number here. To achieve the desired result, it is recommended that you use a weight that is more challenging. If the plan requires you to do 10 reps, and you can do more than 15, it means you ain’t lifting enough. Here you will have to add more weight in other to challenge yourself.

Dieting tips

No matter how intense your workout is going to be, you still need to eat to recuperate and grow. That doesn’t imply you may indulge in mindless eating anytime you want. It will be highly advantageous to have a good dietary strategy.

Born To Bulk offers a fantastic guide that would fit in well with this program. You may want to take into account any of the other nutrition plans here that are intended to help you get bigger and stronger. I’ll give you two tips right now:

  1. Eat protein first since it has the greatest impact on your recovery and growth. You don’t want any protein to remain on the plate if you start feeling full before the meal is finished. Additionally, doing this can aid in controlling your blood sugar.
  2. Do Not Rush – Not flavored oxygen, but food. To ensure good digestion, take your time eating and chewing your food thoroughly. It won’t help you and will only make you feel uncomfortable to cram a lot of calories into your stomach at once.

You are reading our 8-Week Mass Building Hypertrophy Workout plan PDF Download

Note on Cardiovascular training

Cardio involves more than just calorie burning and metabolism stimulation. It is beneficial to your heart. So, in my opinion, you shouldn’t fully disregard it. You can complete three to four sessions of 20 minutes of moderate cardio each week. These can be done both before and after exercise. As soon as it is possible, let them in.

The Workouts

Let’s now discuss about the training. This pattern lasts for four days. Every exercise will be done once each week. This split would be the best way to approach it:

  • Monday – Chest and Side Delts
  • Tuesday – Upper Back and Rear Delts
  • Wednesday – Off
  • Thursday – Arms and Abs
  • Friday – Legs
  • Saturday and Sunday – Off

The ideal split would be that, but let’s be realistic. Many of you have occupations that prevent this from happening, so you should be aware of these things. Exercise at the times that work best for you. The only guideline I offer is to avoid working out more than three days in a row without taking a day off. The ideal number is two, but if you must train on a third day in a row, go for it. You shouldn’t generally do this, in my opinion. Your rehabilitation is essential to your growth. The results you see from this may be impacted if you train for four days straight without the additional rest.

Workout 1: Chest and Side Delts

Incline Barbell Bench Press312, 10, 12*90 sec
Flat Dumbbell Bench Press312, 10, 15+90 sec
Cable Crossover312, 12, 12^90 sec
Seated Lateral Raise312, 12, 1290 sec
Single Arm Cable Lateral Raise312, 12, 1290 sec
8 Week Mass Building Hypertrophy Workout plan PDF Download

* Rest-Pause Set

+ Drop Set

^ 3-5 Second Negatives


Workout 2: Upper Back and Rear Delts

Bent-Over Barbell Row312, 10, 12*90 sec
Dumbbell Pullover312, 10, 15+90 sec
Wide Grip Lat Pulldown312, 12, 12^90 sec
Dumbbell Rear Delt Fly312, 12, 1290 sec
Cable Face Pull312, 12, 1290 sec
Dumbbell Shrug312, 12, 1290 sec
8 Week Mass Building Hypertrophy Workout plan PDF Download

* Rest-Pause Set

+ Drop Set

^ 3-5 Second Negatives

Workout 3: Arms and Abs

Close Grip Bench Press312, 10, 12*90 sec
Weighted Dip312, 10, 12+90 sec
Rope Tricep Extension312, 12, 12^90 sec
Lying Leg Raise312, 12, 1290 sec
Cable Crunch312, 12, 1290 sec
Barbell Curl312, 12, 12*90 sec
Hammer Curl312, 10, 12+90 sec
Cable Curl312, 12, 12^90 sec
8 Week Mass Building Hypertrophy Workout plan PDF Download

* Rest-Pause Set

+ Drop Set


^ 3-5 Second Negatives

Workout 4: Legs

Deadlift312, 10, 12*90 sec
Lying Leg Curl312, 10, 12+90 sec
Walking Lunge312, 12, 1290 sec
Front Squat312, 10, 12*90 sec
Leg Extension312, 12, 12+90 sec
Dumbbell Side Lunge312, 12, 1290 sec
Seated Calf Raise312, 12, 12^90 sec
Calf Press312, 12, 12^90 sec
8 Week Mass Building Hypertrophy Workout plan PDF Download

* Rest-Pause Set

+ Drop Set

^ 3-5 Second Negatives

Bottom line

This is a complete workout routine that will help you see vivid results. Stick to the plan and adhere to the instructions given and see your body transformed. Share with family and friends to download as well.


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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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