This is an 8-week, 4-day hypertrophy program from Muscle & Strength built to add size. It runs a bro split: chest and side delts, upper back and rear delts, arms and abs, then legs. Most exercises are three sets in the 10 to 12 range, and the last set of the bigger lifts gets a high-intensity finisher like a rest-pause set, a drop set, or slow negatives.
It’s a high-intensity-technique mass block, the kind of bro-split hypertrophy plan you’ve seen built around training each set close to failure. The split sends plenty of volume at one or two muscle groups per day, and the finishing techniques squeeze a bit more out of the sets that matter. Pick weights that are hard for the listed reps, beat the log book week to week, and the size follows.
It’s for intermediate lifters chasing size who are willing to train each set hard, often to failure. You don’t need a max or any percentages here. Skip it if you want strength or percentage-based work, or if you’d rather run a full-body or push/pull/legs structure.
Table of Contents
8 Week Mass Building Hypertrophy Workout Spreadsheet
Spreadsheet via Muscle & Strength
The program runs by feel rather than percentages. Pick a weight that’s challenging for the listed reps, and if you can hit 12 when it calls for 6 to 8, it’s too light. Log the top weight you use each week in the green Week 1 to Week 8 cells. The final-set technique for each lift is marked in the sheet.
How the Program Works
Four workouts repeat each week for all eight weeks. A common layout is Monday, Tuesday, off, Thursday, Friday, but you can arrange the days to fit your schedule.
The Four-Day Split
Day one is chest and side delts, day two is upper back and rear delts, day three is arms and abs, and day four is legs. Each day runs five to eight exercises.
Reps and Rest
Every exercise is three sets with 90 seconds rest. The rep column shows the reps per set, so 12, 10, 12 means twelve on the first set, ten on the second, and twelve on the third.
The Finishing Techniques
The last set of certain lifts uses one of three techniques. Rest-pause means going to failure, resting 10 to 15 seconds, then squeezing out more reps. A drop set means hitting failure, dropping the weight, and continuing with no rest. Negatives mean lowering the weight slowly, taking three to five seconds on the way down.
Progression
Add weight or reps once you beat the top of the rep range by about two reps. The weekly log grid makes it easy to see when a lift is ready to move up.
FAQ
How long is the program?
Eight weeks. The four workouts repeat each week, and you push the weight up as you go.
Who is it for?
Intermediate lifters who want a straightforward size block. You don’t need a max or any percentages, just the willingness to train each set hard.
What equipment do I need?
A barbell, dumbbells, cables, and common machines. It’s written for a normal commercial gym.
Is it free?
Yes. The program is free on Muscle & Strength, and our spreadsheet is free to copy. Open the sheet, then choose File then Make a Copy.
