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

8 Week Hypertrophy Program Spreadsheet (BigCoachD)

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By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner, Intermediate

Weeks: 8

Periodization: Linear Periodization

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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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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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