8-Week Intermediate Muscle Building
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
8-Week
Days Per Week
5 Days / Week
Time Per Workout
Long (40+ minutes)
Equipment Required
Barbell, Dumbbells, Cable Machine, Resistance Bands
Target Gender
Male
A structured plan designed to build muscle and strength for intermediate-level fitness enthusiasts.
This 8-week plan emphasizes hypertrophy and progressive overload techniques to maximize muscle growth and strength. It incorporates a combination of compound and isolation movements using free weights and machines, targeting all major muscle groups. Designed for intermediate-level athletes, this plan ensures consistent progress through balanced workouts and proper recovery.
Day 1: Chest & Triceps
| Exercise | Sets | Reps |
| Barbell Bench Press | 3 | 6-10 |
| Incline Dumbbell Press | 3 | 6-10 |
| Cable Crossover | 3 | 10-12 |
| Close Grip Bench Press | 3 | 8-10 |
| Rope Pushdown | 3 | 10-12 |
Day 2: Back & Biceps
| Exercise | Sets | Reps |
| Barbell Deadlift | 4 | 5-8 |
| dumbbell row | 3 | 8-12 |
| Lat Pulldown | 3 | 8-12 |
| Z Bar Curl | 3 | 10-12 |
| Hammer Curl | 3 | 10-12 |
Day 3: Rest or Active Recovery
| Exercise | Sets | Reps |
Day 4: Legs
| Exercise | Sets | Reps |
| BARBELL SQUAT | 4 | 6-8 |
| Leg Press | 3 | 8-12 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Leg Curl | 3 | 8-12 |
| Standing Calf Raise | 3 | 15-20 |
Day 5: Shoulders & Abs
| Exercise | Sets | Reps |
| Barbell Standing Military Press | 4 | 8-10 |
| Cable Lateral Raise | 3 | 10-12 |
| Face Pull | 3 | 12-15 |
| Plank | 3 | 1 |
| Russian Twist | 3 | 20 |
Day 6: Full Body (Compound Focus)
| Exercise | Sets | Reps |
| Barbell Sumo Deadlift | 4 | 6-8 |
| Decline Barbell Bench Press | 3 | 6-10 |
| smith machine squat | 3 | 8-12 |
| Double Cable Neutral Grip Lat Pulldown On Floor | 3 | 8-12 |
| Arnold Press | 3 | 10-12 |
