8 Week Hypertrophy Workout

Workout Description

This 8-week program will help intermediate and advanced trainees gain size and strength. Rest pauses, drop sets, and negatives will kick your muscle gains into high gear!

MASSter Class Is In Session

This program is designed for lifters who have completed beginner gains and want to see continued muscle growth. The workout incorporates rest pauses, drop sets, and negatives to ensure you achieve the best results possible.

Who Is This For?

This is for any intermediate to advanced trainee who wants to gain muscle strength and size. It is not intended for beginners.

Principles of the Program

The program incorporates rest pauses, drop sets, and negatives to increase intensity and maximize muscle growth. Follow the instructions for each technique to get the most out of your workouts.

Rest Pauses

Rest pauses allow you to push past failure by taking a short rest period before continuing the set. This increases the total volume of work done in a single session, leading to greater muscle gains.

Drop Sets

Drop sets involve reducing the weight after reaching failure to continue the set. This increases the intensity and volume, helping you achieve greater muscle growth.

Negatives

Negatives involve focusing on the eccentric portion of the lift, slowly lowering the weight to maximize muscle tension and growth. This technique is effective for breaking through plateaus and achieving new levels of muscle size and strength.

How Much Weight Should I Use?

Use a weight that allows you to reach failure within the prescribed rep range. Adjust the weight as necessary to ensure you are reaching failure on each set.

Nutrition

Proper nutrition is crucial for muscle growth. Ensure you are consuming enough protein and calories to support your training. Supplement with protein powder and pre-workout as needed.

Cardio

Cardio can be included to support overall fitness and aid in recovery. Keep cardio sessions short and intense to avoid interfering with muscle growth.

The Workouts

The program is split into four workouts per week. Perform each workout once per week, with at least one rest day between each session.

Workout 1: Chest and Side Delts

Exercise	Sets	Reps	Rest
Flat Bench Press	4	10-12	60 sec
Incline Bench Press	3	10-12	60 sec
Cable Flys	3	10-12	60 sec
Side Lateral Raises	4	12-15	60 sec
Front Raises	3	12-15	60 sec

Workout 2: Upper Back and Rear Delts

Exercise	Sets	Reps	Rest
Barbell Row	4	10-12	60 sec
Lat Pulldown	3	10-12	60 sec
Seated Cable Row	3	10-12	60 sec
Rear Delt Flys	4	12-15	60 sec
Face Pulls	3	12-15	60 sec

Workout 3: Arms and Abs

Exercise	Sets	Reps	Rest
Barbell Curls	4	12-15	60 sec
Tricep Extensions	4	12-15	60 sec
Dumbbell Curls	3	12-15	60 sec
Leg Raises	4	15-20	60 sec
Crunches	3	15-20	60 sec

Workout 4: Legs

Exercise	Sets	Reps	Rest
Squats	4	10-12	60 sec
Leg Press	3	10-12	60 sec
Leg Extensions	3	10-12	60 sec
Leg Curls	4	10-12	60 sec
Calf Raises	3	15-20	60 sec