8 week muscle building program

8 Week Muscle Building Program

Free 8 week muscle building program with a 4-day upper/lower split, progression notes, PDF/Excel downloads, and Gym Log import.

Level

Beginner to Intermediate

Goal

Build muscle over an 8-week block with consistent upper/lower training.

Frequency

4 training days per week for 8 weeks.

Equipment

Barbell, dumbbells, bench, cables or machines, and basic leg equipment.

Beginner Hypertrophy Home Gym

This 8 week muscle building program gives you a clear block of training instead of a random list of workouts. The first half builds consistency and volume, while the second half pushes progression by adding weight or reps to the main movements.

Run the same sessions for the full eight weeks and track each workout. That is the point of the program: you can see whether your presses, rows, squats, hinges, and accessories are actually moving forward.

Weekly schedule

This 8 week muscle building program is organized as a 4 training days per week for 8 weeks. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Upper A

Starts on your chosen date

Horizontal push and pull

Bench Press — 4 x 6-10
Chest-Supported Row — 4 x 8-12
Incline Dumbbell Press — 3 x 8-12
Lat Pulldown — 3 x 10-12
Lateral Raise — 3 x 12-20
Triceps Pressdown — 2 x 10-15

Lower A

1 day later

Squat-focused lower body

Back Squat — 4 x 6-10
Romanian Deadlift — 3 x 8-12
Leg Press — 3 x 10-15
Leg Curl — 3 x 10-15
Calf Raise — 3 x 12-20

Upper B

3 days later

Vertical push and pull

Overhead Press — 4 x 6-10
Pull-Up or Lat Pulldown — 4 x 8-12
Dumbbell Bench Press — 3 x 8-12
Seated Cable Row — 3 x 10-12
Rear Delt Raise — 3 x 12-20
Dumbbell Curl — 2 x 10-15

Lower B

5 days later

Hinge and glute-focused lower body

Deadlift or Trap Bar Deadlift — 3 x 4-6
Front Squat or Goblet Squat — 3 x 8-10
Bulgarian Split Squat — 3 x 8-12 each leg
Hip Thrust — 3 x 8-12
Seated Calf Raise — 3 x 12-20

Why this template works

Clear 8-week structure for users who want a defined plan.
Upper/lower split balances volume and recovery.
Progression is easy to track in Gym Log.
Good for beginners moving into intermediate training.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Lifters who want a program with a clear start and finish.
People focused on muscle gain and consistency.
Users who like tracking progression across multiple weeks.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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Coaching notes

Weeks 1-4: work mostly in the 8-12 rep range and build clean volume.
Weeks 5-8: increase load when you hit the top of the rep range.
Do not change exercises too often during the block.

Frequently asked questions

Is 8 weeks enough to build muscle?

Eight weeks is enough to build visible momentum, improve lifts, and establish a repeatable muscle-building routine when training is consistent.

Should I change exercises during the 8 weeks?

Keep the main exercises stable so you can track progression. Swap only if equipment, pain, or schedule requires it.