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8‑Week Muscle Mass Accelerator

A focused 8‑week muscle‑building plan combining smart training, structured nutrition, and proven supplements to help you gain size while stripping body fat.

Intermediate

Build Muscle

5 days/week

Gym

For Men

8 Weeks

Workout Plan

Day 1 Upper Body

Back

Biceps

Pull-Up

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

Notes:

4 sets of 10–12 reps

Cable Elevated Row

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

Notes:

4 sets of 8–10 reps

Cable Wide-Grip Lat Pulldown

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

Notes:

3 sets of 10–12 reps

Barbell Bent-Over Row

Set	Reps	Weight
1	10	-
2	10	-
3	10	-

Notes:

3 sets of 8–10 reps

Cable Seated One-Arm Alternate Row

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

3 sets of 12–15 reps

Dumbbell Alternate Biceps Curl

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	12	-

Notes:

4 sets of 8–10 reps

Dumbbell Hammer Curl

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

Notes:

4 sets of 10–12 reps

Day 2 Legs

Upper Legs

Lower legs

Glutes

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Day 3 Upper Body

Chest

Triceps

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Day 4 Shoulders

Shoulders

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Rest Day

Take this day to rest and recover. Your muscles grow during rest!

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Workout Plan • Coach Guide • Frequently Asked Questions

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