Lift Vault

Free Programs and Spreadsheets

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

8 Week Hypertrophy Program Spreadsheet (BigCoachD)

Last updated
Experience level: ,
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:

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

Have feedback or a feature request? Let me know on this easy Google Form.

8 week hypertrophy block - BigCoachD | LiftVault.com

Related Posts

  • 7 Week Hypertrophy Program Spreadsheet

    This is a 7 week hypertrophy program billed the "Generic Hypertrophy Block." Following general periodization principles, this type of program could effectively be used prior to transitioning to a strength block, power block, and peaking block. Generic Hypertrophy Block Spreadsheet Some of the weights will…

  • Kizen Back Hypertrophy Program Spreadsheet

    This is a Google spreadsheet for Kizen's free back hypertrophy program.  If you want a huge, thick back, you're in the right place. For the full scoop, sign up for free over at Kizen, but here's the jist. Kizen Back Hypertrophy Program Overview 8 week…

  • 8 Week Hypertrophy Specific Training Program Spreadsheet (HST)

    Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning. This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to…

  • 12 Week Strongman Deadlift Program Spreadsheet

    A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not - I'm sure it would benefit anyone looking for a ton of deadlift volume.  

  • 16 Week Strongman Wave Program Spreadsheet

    Known simply as "wave program" via Strongman Ontario. It is a 16 week program, run 4 days per week. As you bench twice per week, it has "1A" and "1B" workouts. "1A" is the first bench press workout of the week and "1B" is the…

  • 16 Week Wave Loading Powerlifting Program Spreadsheet

    Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength adaptation more rapidly, increase an athlete's explosiveness, and grow work capacity.…