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Home » Programs » Best Bodybuilding Programs » 8 Week Hypertrophy Program Spreadsheet (BigCoachD)

8 Week Hypertrophy Program Spreadsheet (BigCoachD)

Last updated April 18, 2020
Experience level: Beginner, Intermediate

Weeks: 8

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Edit 9/22/19: Fixed an issue with the inputs. Using a “.” (i.e. period, full stop) is now supported in the 1RM input fields.

This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.

It is a 4 day program based on linear periodization. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8.

Squats flip the sets X reps schema, going for 12 sets of 5 reps instead of 5 sets of 12 reps. This was the personal preference of the author (/u/TurbulentCharge1). If you’d prefer to do high rep sets, feel free to switch squats to 5 sets of 12, 5 sets of 10, and so on…

The spreadsheets works with lb or kg, just set the rounding in the first sheet (5 for lbs, 2.5 for kg).

8 Week Hypertrophy Program Spreadsheet

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8 week hypertrophy block - BigCoachD | LiftVault.com

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Filed Under: Bodybuilding Program, Powerbuilding Program, Powerlifting Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

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