8 Week Workout Plan to Build Muscle (Intermediate)

Workout Plan

8-Week Muscle Builder Workout

Workout About

This workout is designed to increase your muscle mass as much as possible in 8 weeks. Works each muscle group hard once per week using mostly heavy compound exercises. To train with this program, click the green save button below. Thus, when you go to training, you can open this program that you have registered on your profile page and perform the movements in the correct form.


If you’re overweight and a beginner to hypertrophy based training, you might benefit from starting off in a calorie deficit. If you’re underweight, or an otherwise intermediate-advance lifter, you’ll likely need to be in a calorie surplus to add on lean muscle mass.

Start With Warm-Up And Streching 

Warm-up helps prepare your body for aerobic activity. Because the main purpose of warming is to prepare your whole body for training. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and stretching is an activity that does not take much time, even a 10-15 minute stretching routine will help you avoid injury. For this reason, before starting any exercise program, warm-up movements and then stretching movements should be done.

Metric Imperial
Target Daily Caloric Intake
These calculations are based on averages.

How Much Weight Should I Lift?

For Muscle Development, lift 60-85% of the maximum weight you can lift, apply at intervals of 8-12 repetitions, and apply a 45-60 second rest period. Try to increase the weight a little more each time you go to training.

One-rep-max is a measure of the amount of weight you can lift for a particular exercise for one repetition. It is often calculated using a one-rep-max calculator where you can input your max weight lifted for multiple reps and it will provide you with an equivalent one-rep-max estimate. For instance, the amount of weight you can lift to fatigue for 8 repetitions is approximately 80% of your one-rep-max.

Metric Imperial
Your One-Rep Max is
These calculations are based on averages