Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week4
- Equipment RequiredBarbell, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Many people who find their way to Muscle & Strength are looking to build just that – muscle and strength. Whether it’s a teenager just starting in the gym or a college student trying to impress others, size is the prize, and they want to do whatever it takes to get it.
Good news: we have a plan that will help you stretch sleeves, build mass, and bump up that number on the scale. If you can commit eight weeks to this as if your future depends on it, then you can kickstart your journey to getting swole.
FAQ’s
Can I change the exercises or the order?
If you need to replace an exercise because you don’t have the equipment or tools to perform it, then you can change the exercise to a similar one. For example, you can replace a press with a press or a squat with another squat. Don’t change an exercise for another because one is easier than the other. If you want to grow, you’ll have to work. Taking shortcuts helps no one, and we want to help you.
Related: Lower Body Alternatives to Your Favorite Gym Machines
As for the order, if your gym is set up so that it would be easier for you to train consistently, go for it. However, these movements are in place so you can train everything from as many angles as possible. Each movement should support the one before it. This plan doesn’t do that 100 percent, but it will serve you very well if you follow it as recommended.
Related: Upper Body Alternatives to Your Favorite Gym Machines
Can I use this for fat loss?
This particular program is meant for those who are either new to training or have a strong desire to get bigger and stronger. You would have to alter your cardio, nutrition, and training to convert this to a fat-loss program. If fat loss is your goal, then you can check out many of our other awesome programs here at M&S.
Related: 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program
So, I can eat whatever I want, right?
No. If you want to build quality mass and muscle, then you need to support those muscles with quality calories. I’m not saying you can’t treat yourself once or even twice a week, but overall, you should eat big (and healthy) to get big (and healthy).
Related: How To Plan Your Muscle Building Diet
How much size will I put on?
That is up to you and how hard you work. There is no specific way to guarantee the set number of pounds or kilograms you will gain on any program. Your training effort, experience, recovery, food, and supplements (if you take any) will all be factors in that. Some of you may gain five pounds while others will gain 15.
Related: How to Build Muscle: 5 Step Guide to Lean Gains
This is simple. How can I make it harder?
This plan is meant for beginners, and we want to keep it simple for them to start. If you need intensity boosters, more advanced exercises, and other ways to challenge yourself, we have other options for you to take on.
Find Your Nutrition Numbers
Speaking of eating, let’s talk about nutrition. We don’t have too many specific diets because there is such a wide array of healthy foods, and the M&S community consists of many people from many cultures. What we do offer is guidance to help you determine your diet, and that is what we’re doing here.
During my time as a personal trainer, I worked with many people who wanted to grow for sports or simply for self-confidence. I recommended the same formula that helped me when I was a 125-pound senior in high school starting on my fitness journey.
Related: How To Determine Your Daily Calorie And Macronutrient Intake Levels
I set daily goals of eating 1 gram of protein, 2 grams of carbohydrates, and .5 grams of fats per pound of body weight. I then took all those numbers and divided them by 6. That determined how much I was to eat per meal. So, using my beginner self as an example, I needed to have 125 grams of protein, 250 grams of carbs, and 65 grams of fat (I rounded up).
Per meal, that looked like this:
- 20-25 grams of protein
- 40-50 grams of carbs
- 10-12 grams of fats
Why six meals? There have been a lot of arguments over the years about whether three or six meals are best for muscle growth. I’m going to be completely honest, it was easier for me to eat the smaller meals, so that was what I did. There’s something to be said about finding the best way for you.
Then, there’s water. For people wanting to grow, I always suggested a gallon of water a day, and that was what I did myself. Eight glasses are considered the standard, but if you want to grow and are training hard, then you need extra hydration.
Related: How to Time Your Pre and Post Workout Nutrition Intake
Workout Overview
Every exercise in this program will call for four sets of 12, 10, 8, and 6 reps. This means you will gradually lift heavier weights for fewer reps, which should be a little more difficult. You won’t be able to go to failure on all four sets. You should only push yourself to the end of the six-rep set.
Many of you are familiar with Rate of Perceived Exertion (RPE), which is a gauge to determine how hard you’re working. You can use that formula to determine the weights you use. My suggested plan would look like this:
- Set 1 – 12 reps, RPE 7
- Set 2 – 10 reps, RPE 8
- Set 3 – 8 reps, RPE 9
- Set 4 – 6 reps, RPE 10
And if you're looking for a suggested training schedule here are a few examples below:
Example 1:
- Monday: Workout 1
- Tuesday: Workout 2
- Wednesday: Rest
- Thursday: Workout 3
- Friday: Workout 4
- Saturday: Rest
- Sunday: Rest
Example 2:
- Monday: Workout 1
- Tuesday: Workout 2
- Wednesday: Rest
- Thursday: Rest
- Friday: Workout 3
- Saturday: Workout 4
- Sunday: Rest
Example 3:
- Monday: Workout 1
- Tuesday: Rest
- Wednesday: Workout 2
- Thursday: Rest
- Friday: Workout 3
- Saturday: Rest
- Sunday: Workout 4
Remember, the best workout schedule is one you can follow.
8 Week Mass Building Workout for Beginners
Workout 1 – Chest/Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 4 | 12, 10, 8, 6 |
| Dumbbell Bench Press | 4 | 12, 10, 8, 6 |
| Cable Crossover | 4 | 12, 10, 8, 6 |
| Tricep Dip | 4 | 12, 10, 8, 6 |
| Seated Dumbbell Press | 4 | 12, 10, 8, 6 |
| Lateral Raise | 4 | 12, 10, 8, 6 |
| Machine Reverse Fly | 4 | 12, 10, 8, 6 |
Workout 2 - Back
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 4 | 12, 10, 8, 6 |
| One Arm Dumbbell Row | 4 | 12, 10, 8, 6 |
| Lat Pull Down | 4 | 12, 10, 8, 6 |
| Seated Row | 4 | 12, 10, 8, 6 |
| Single Arm Lat Pull Down | 4 | 12, 10, 8, 6 |
| Hyperextension | 4 | 12, 10, 8, 6 |
| Dumbbell Shrug | 4 | 12, 10, 8, 6 |
Workout 3 - Legs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 12, 10, 8, 6 |
| Hack Squat | 4 | 12, 10, 8, 6 |
| Leg Press | 4 | 12, 10, 8, 6 |
| Dumbbell Lunge | 4 | 12, 10, 8, 6 |
| Lying Leg Curl | 4 | 12, 10, 8, 6 |
| Seated Calf Raise | 4 | 12, 10, 8, 6 |
| Standing Calf Raise | 4 | 12, 10, 8, 6 |
Workout 4 - Arms
| Exercise | Sets | Reps |
|---|---|---|
| Close Grip Bench Press | 4 | 12, 10, 8, 6 |
| One-Arm Seated Overhead Tricep Extension | 4 | 12, 10, 8, 6 |
| Straight Bar Tricep Extension | 4 | 12, 10, 8, 6 |
| Barbell Preacher Curl | 4 | 12, 10, 8, 6 |
| Incline Dumbbell Curl | 4 | 12, 10, 8, 6 |
| Cable Curl | 4 | 12, 10, 8, 6 |
| Seated Barbell Wrist Curl | 4 | 12, 10, 8, 6 |
Cardio
There is a misconception that you shouldn’t do cardio at all if you want to gain mass. This isn’t accurate. Cardio is very important for aerobic health, recovery, and overall wellness. You don’t have to go run marathons or spend an hour on a Stepmill, but you should be doing active walking or cardio three to four times a week.
Schedule 20 minutes either after a workout or away from training. You should feel like you put in effort, but don’t take it to an extreme. You just want to be moving, not torching every single calorie you put in your body.
Recovery
Even with all the work that is on the program, there is going to be a temptation to do more. I would suggest channeling that energy and enthusiasm towards your recovery instead. Get a massage, use a foam roller, or devote time to extra stretching. The mindset should be that you’re preparing for that next workout and want to be your best for it.
Beyond that, your calories and sleep are also going to help you maximize recovery. That is why even though you want to grow, you need to be eating quality calories and getting great sleep.
Conclusion
The method of building mass can be simple, but that doesn’t mean it’s easy. You’re going to work hard and will have to eat and recover smart to reach those goals. However, that doesn’t mean It’s impossible. It can be done, and yes, you can do it. If you have questions as you go through the process, hit us up in the Comments section, and we’ll do our best to help you along the way.
102 Comments
Rock,
I just want to say thank you for this workout. I started my workout journey with this split and I have kept up with it and am on my last week. Would you suggest I do another 8 weeks, and if so, would you recommend any changes!?
Thank you for using it, Marla, and for reading M&S! I hope it has served you well. As long as you're seeing results, keep going with no changes unless you want to try different exercises. If so, trade them in for something that does a similar function.
Did you see any results?
Hello. I would love to ask.
The 12- 10- 8- 6
Means i increase the weight each set and decrease the reps.
So.if start 10 kg with 12 reps
The 2nd one will be 12 kg with 8 10 reps
Etc.....
Thank you on advance
That is correct, Amr. You have it right. Keep us posted on how you do with this one.
Hello Roger,
First I want to thank you for this awesome program, I started Gym 1 month and half ago and already noticed a big différence in my chest and shoulders.
However I dont feel that much my back on the exercices and also i have difficulties to gain mass on my arms even through i improved my performances over the weeks.
Do you have any suggestions or advices ? And also which program should I pursue after ? Knowing that I am very skinny for record I got from 52kg to 58kg since I started your program thank you !
Have a nice day !
Hi Didir, thank you for reading M&S.
I would suggest having a local trainer help you with the back exercises. It can be a little more difficult with these exercises because you can't see them working. Having a local trainer help you master them may help you see the results you're looking for.
As for the arm development, trying slowing the reps down and holding the contraction of the muscles slightly longer. This helped me when I first started training.
Your next program would depend on how you finish this one, but this link may help.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Can I replace the incline/regular bench press with plate loaded machines?
You can, Paul. Let me know how this goes for you if you take it on.
I followed this workout for 10 weeks as a complete beginner and made some minor adjustments to it as needed. I was bulking with a mass gainer and creatine supplements while following this workout. I gained 22 lbs of muscle! This program worked very well for me.
That is awesome, Ben! Insane results. Mind sharing what the minor adjustments were because they could help someone else out here?
Thanks for reading M&S, and congrats!
You can take the whey whenever you like, but I suggest keeping creatine to post-workout. You could do creatine as soon as you finish and the whey shake with your next meal.
Hi there, Muhammad. Yes, this is for a complete beginner or someone that may have started training but needs structure. If you are 18 or over, then whey protein, creatine, and perhaps a preworkout would be a great supplement stack to start with. We have plenty of options to choose from here on M&S.
The mass gainer was added in by my editors. You can take it if you like, but personally, I found whey with milk and fruits made a heck of a gainer on its own. Either option would be fine.
Thank you for your response Roger. Yes i am 32 and my aim is to gain mass and bulk. Quick question, any type of whey protein and creatine will be fine or is there any specific type for bulking up? I mean you guys have several types in each brand and since i am new to it, its confusing. Any name would really be appreciated.
Thanks.
Thank you Roger. Appreciate it. One last question, should i take both whey and creatine together before and after workouts? Or do you suggest specific timings to take them?
So whey protein isolate and creatine. Should i add other mass gainer or these two are sufficient for now? Because i see mass gainers and multivitamins too which are suggested.
Also, keeping in mind that i am training for bulking up and build mass.
Like OP said, he is taking mass gainer and creatine. So a complete list of supplements i should get will highly be appreciated.
Hi there roger, so this plan is for complete beginner? Also, what supplements should i get? What type of whey protein, creatine for bulking? i hope this friend share his diet plan and supplements plan also and what exactly he got?
Thank you
As long as you get whey protein isolate and creatine monohydrate, you will be fine. I can't recommend brands, but I can say that if they are on M&S, then they are high quality supplements that will serve you well.
Hello! Came here from your 8 Week Strength Training program.
I was wondering, can I have a core only day between days 2 and 3? If so, do you have a recommendation for what workouts I can use?
What's good, Daniel? We appreciate you using our programs!
Sure, a core day would be a solid idea. We have plenty of options for you to choose from, but I will toss a couple your way to see if they help.
https://www.muscleandstrength.com/workouts/15-minute-core-conditioning-w...
https://www.muscleandstrength.com/workouts/3-ab-workouts-build-8-pack
Hey!
I think this workout fits me perfect, although I currently workout at home, which brings me to my question:
I only have a "Multi-Tasking" machine. You can do bascially all exercises on there- except the Dumbbell ones/deadlift.
What I want to know is: Would this workout still make sense if I replaced all the non- possible exercises with more reps on others?
Hi Vugo, thank you for reading M&S!
You can still make it work as long as you challenge yourself with the exercises that you swap in for those you can't. I think you can make good progress. Let me know how you do along the way. Here to help as best as I can.
Hi Again!
Thank you so much! I actually already feel some progress in weights and reps I can do. Also, thanks for the all-round tip too. I started doing extra workouts for calves, and I'mt not skipping any more leg sets. I will also try my best with Progress pictures. I will keep you updated atleast once every month, I just have another question about the diet.
Do I have to specifically pay attention to one thing? I drink lots of water right now, and try to eat the least sugar possible. Have you got any other things I need to look out for in the diet?
Thanks again, can't wait for your reply :)
I appreciate the kind words, Vugo. Well, let me know where you are right now. Give me some details on how long you have been training, what your physical shape is now, and what your goals are. I want to provide the best answer possible here.
Hi, and thanks again for the reply! :)
I've been doing pushups and ab training for around 3 months. My triceps is relatively big, by biceps doesnt really have a peak yet( it is there, but relatively flat). My abs are also there, and my chest too. I'm at the point where if I flex my chest, I actually feel muscles in there, but it's still small. My back is at the same stage as my biceps, although my shoulders are my largest muscle ( probably due to all exercises).
My goals are mainly pecs, bi-and triceps. I want the form of the pecs to be visible through like a T-Shirt ( I hope you know what I mean) while not beeing flexed. The other muscles will probably slowly come, but I just want a well built physique with my strongest points beeing chest and arms.
Thanks, and can't wait for your response
Note: I've experienced my first actual "pumps" through this workout, so thanks a lot!
Ok, this helps me a bit. Thanks for the information.
First off, the goal should be to improve everything. Don't place so much emphasis on some areas that you neglect others. I get that chest and arms are awesome, but the legs need to come up too so the entire physique looks impressive. I am not saying you are doing that, but I don't want you to fall in that trap. So, I offer that early advice.
Second, I can see you gaining around 10 pounds on this if your nutrition and recovery are on point. I won't say the transformation will be drastic, but if you take pictures today and again in a month, you will see a difference. However, you have to go all in on this and leave no stone unturned. Every thing you eat either helps or hurts you, so eat wisely. Every rep you do or skip can help or hurt you. Going to the other extreme and doing too much beyond this will also be risky. So, don't overtrain either. Your recovery from the last workout prepares you for the next one.
Good luck, and keep me posted on how you are progressing! We are here to cheer you on!
Glad it is serving you well. Here is a guide on how to eat and what to pay attention to.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Hi, and thanks for the reply!
First 2 days are awesome, I just have a new question :)
I've looked a various videos on the topic what to expect, but I think you are more of an idol for me than most fake natural fitness influencers. So, I eat lots of protein and carbs, take no drugs, medication or creatine. Could you give me a raw answer on what to excpect in like the first week, month etc? I would really,really appreciate it so I don't get insecure about progress again.
Thanks, can't wait for your reply and I hope you have an awesome day!
What's the rest time between sets
2 minutes, Anthony. Good question.
Hi,
Quick question. Are the workouts written in the order they are intend to be done? For example, day 1 - are we meant to overload the chest first before moving to shoulders, or would it be appropriate to alternate the chest and shoulder exercises?
Thanks
Hi Steve, you should follow the order they are provided in. If training shoulders is a very high priority for you, then you could make changes, but keep in mind your strength in the other movements could be affected. Thanks for reading M&S, and I hope this program helps you.
Hey, so I am going to start this routine over summer break. Although I will also be taking up baseball and some pre season cross country practicing as well. As I saw from some comments you recommend that I don’t do any other activity but in my case I kind of have to and would like to. So do you suggest I make any changes? I was thinking more food related. For example would I need to eat more carbohydrates, proteins, etc? Anyway, please get back to me as soon as you can, also I currently weigh about 145 lbs.
What's good, Isaiah? Yeah, you would need to up the protein and carbs a bit. Make sure they are healthy sources and you add them in around your training. Also, recovery is VITAL. Sleep, stretching, massages when possible, and water, water, water. Other than that, you should be fine. Good luck this summer!
Super excited to go through this program! I don't have access to a few of the machines necessary to do some of the workouts though, what would be the best way to find alternatives for those?
We have a lot of options for you at the top of the site in the Exercises section, Jake. Pick the muscle group and look over the movements. We should have plenty for you to work with. Thank you for reading M&S!
can i substitute cable crossover to machine fly? because in my gym the cable machine is always full of people
I get that, Faris. Go for it!
I have 2 questions wwhat i can do instead of deadlift i have scoliosis not a big deal my doctor allows me to workout however i just dont like deadlifts at all what are other alternatives and second qyestion is what to do after finishing this workout, thanks a lot by the way
Hello Onur, if you are able to do rack pulls, then those would work. If not, then do hyperextensions for the lower back.
After you finish this one, you can either run it again or choose another one from this link based on your new goals.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Either way, thank you for reading M&S, and I am honored you are using my program!
I just completed this 8 week program and thankfully was able to see great results is mass and strength. This was my first time working out in years and I stayed to the program and saw results. I am wondering what program to do next to build mass or if I should start this over same 8 weeks over again?
So glad this served you well, Nolan! You can run it back one more time or choose another one from this list.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
My coworker recommended this routine to start training, I’m 25, 5’ 8” and 130 lbs. it’s been great so far the first week but I’m wondering if there’s another type of squat or freeweight exercise I can replace for the day 3 barbell squat. I have been suffering from shoulder dislocations (5 in the last two years) and last night the squats pushed my shoulder out (anterior dislocation) on the 3rd rep. The hands behind the head to hold the bar seem to be a no go, the “reaching for the seatbelt” motion is something I can’t really do. I’ve been training my shoulders with resistance bands for 4 months since the last dislocation so it was a bit of a setback. I do need to keep strengthening those muscles though.
Hi JP. I would suggest focusing on a leg machine or doing goblet squats with a dumbbell in your hands to the front. Follow your doctor's or therapist's advice for the shoulders for sure. Hope the rest of the program is helping you.
First off big thanks for providing this to the community!! 2 questions.
For this program is it just rinse and repeat for 2 straight months?
And for barbel squat, I dislocated my shoulder so putting my hand behind my head and squating is virtually impossible. Any recommendations for a substitute?
Thanks again
Ivan, thank you so much for reading M&S!
Yep, rinse and repeat for two months. Sometimes consistency is the key.
If you have access to a safety squat bar, use that. If not, goblet squats, front squats, or dumbbell squats are all good alternatives.
I’m 72. An active fitness weightlifter before 2020 slacked while gyms were closed then moved to a small town with no gym for 50 miles. Then I found a little wellness center on the Paiute reservation next to my town. They let me join so Ive been halfheartedly back to the weights. I have to say I am very pleased with this program I just started. It’s challenging and interesting with the changes in weight and reps. Feeling motivated again Thanks!