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.
- Length
- 60 weeks
- Days a week
- 5
- Session length
- 30 to 48 min
- Equipment
- Machine, Bench, Dumbbell
- Exercises
- 24 across 4 workout days
- In the app
- Premium routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
Muscle Mass Training Split
Day 1 — Upper Body 7 exercises
-
Pull-Up4 × 12 repsDo 4 sets of 10–12 reps. -
Cable Elevated Row4 × 10 repsDo 4 sets of 8–10 reps. -
Cable Wide-Grip Lat Pulldown3 × 12 repsDo 3 sets of 10–12 reps. -
Barbell Bent-Over Row3 × 10 repsDo 3 sets of 8–10 reps. -
Cable Seated One-Arm Alternate Row3 × 15 reps3 sets of 12-15 reps. -
Dumbbell Alternate Biceps Curl4 sets: 10, 10, 10, 12 repsDo 4 sets of 8–10 reps. -
Dumbbell Hammer Curl4 × 12 repsDo 4 sets of 10–12 reps.
Day 2 — Legs 7 exercises
-
Barbell Quarter Squat3 × 5 reps -
Lever Seated Leg Press4 sets: 15, 15, 12, 12 repsDo 4 sets of 12–15 reps. -
Lever Standing Calf Raise6 × 8 reps6 sets of 6-8 reps. -
Lever Seated Calf Raise (Plate-Loaded)4 sets: 15, 15, 12, 12 repsDo 4 sets of 12–15 reps. -
Lever Lying Leg Curl3 × 12 repsSuperset with the next exercise. -
Lever Leg Extension3 × 12 repsSuperset with the previous exercise. -
Walking Lunge3 × 15 reps3 sets of 12-15 reps.
Day 3 — Upper Body 5 exercises
-
Barbell Bench Press3 × 5 reps -
Dumbbell Incline Bench Press5 sets: 10, 10, 10, 8, 8 reps5 sets of 8-10 reps. -
Lever Seated Fly3 sets: 15, 15, 12 reps3 sets of 12-15 reps. -
Cable Pushdown5 × 12 reps5 sets of 12 reps. -
Dumbbell One-Arm Triceps Extension (on bench)4 sets: 15, 15, 12, 12 repsDo 4 sets of 12–15 reps.
Day 4 — Shoulders 5 exercises
-
Smith Machine Shoulder Press6 × 6 reps -
Dumbbell Lateral Raise5 sets: 15, 15, 12, 12, 12 reps5 sets of 12-15 reps. -
Dumbbell Incline Rear Lateral Raise4 sets: 12, 12, 10, 10 repsDo 4 sets of 10–12 reps. -
Lever Lateral Raise4 × 12 reps -
Smith Machine Upright Row4 sets: 12, 12, 10, 10 repsDo 4 sets of 10–12 reps.
Rest Day — No exercises listed for this day yet
