Hardcore full body muscle building program (8-week workout plan)

Author: Joep Rooijmans, 12 Apr. 2020


When you work out, you want to achieve maximum results.

 

What determines your result are numerous factors. The most important one is nutrition. You have to eat healthy and take in all the nutrients that your body needs for energy supply and muscle growth.

 

This means focusing on hydration, vitamins, minerals and, most important, your macro’s: protein, carbs and fat.

 

If necessary, you support your diet with fitness supplements such as whey protein, creatine or amino acids.

 

But only focusing on nutrition will not magically give you more strength and bigger muscles. You have to hit the gym as well!

 

Therefore, another crucial factor is your workout plan. It guides you through your workout and almost acts as a personal trainer: it tells you what to do, how often and how heavy. The only thing that it doesn’t do is yell at you, but you can do that yourself in your head.

 

Your training schedule determines your result. And a good training schedule can make your muscles grow significantly, even in a time period of just 8 weeks!

 

The 8-week hardcore full body muscle building workout plan below will prove it!

 

Hardcore full body muscle building program 8-week workout plan

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8-week muscle building: program structure

The duration of the entire workout program is 8 weeks. There are 4 training days per week and 3 rest days. They are divided as follows:

 

Monday: training day

Tuesday: training day

Wednesday: rest

Thursday: training day

Friday: training day

Saturday: rest

Sunday: rest

 

You will train 1 or 2 different muscle groups per workout, the muscle groups are paired as follows:

  • Legs
  • Chest and triceps
  • Back and biceps
  • Shoulders and abs

 

Each workout will include at least 4 different exercises per muscle group.

Perform 3 to 4 sets per exercise.

Perform 8 to 12 reps per set.

Rest time in between sets is 60 to 90 seconds.

 

Click here for an explanation of every exercise that's included in this workout program.

 

 

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8-week workout program

8 week hardcore full body muscle building workout program

Week 1 & 2

Legs

Dumbbell step up 3 x 20 reps

Squat 3-4 x 8-12 reps

Walking lunges 3-4 x 8-12 reps

Leg curl 3-4 x 8-12 reps

Leg press 3-4 x 8-12 reps

Standing calf raises 3 x 20 reps

 

Chest & triceps

Push up 3 x 20 reps

Bench press 3-4 x 8-12 reps

Dumbbell fly 3-4 x 8-12 reps

Standing cable press 3-4 x 8-12 reps

Dumbbell press 3-4 x 8-12

Dips 3 x 20 reps

Dumbbell press 3-4 x 8-12 reps

Overhead tricep dumbbell extension 3 x 8-12 reps

V-bar cable pushdown 3 x 8-12 reps

 

Back & biceps

Wide pull up 3 x 12 reps

Deadlift 3-4 x 8-12 reps

Lat pulldown 3-4 x 8-12 reps

Barbell row 3-4 x 8-12 reps

Lower back extension 3-4 x 8-12 reps

Cable bar curl 3 x 20 reps

Seated dumbbell curl 3 x 8-12 reps

EZ-bar curl 3 x 8-12 reps

Seated hammer curl 3 x 8-12 reps

 

Shoulders & abs

Resistance band press 3 x 20 reps

Seated dumbbell press 3-4 x 8-12 reps

Dumbbell front raise 3-4 x 8-12 reps

Bent-over cable raise 3-4 x 8-12 reps

Dumbbell shrugs 3-4 x 8-12 reps

Crunch 45 sec.

Hanging knee raises 3 x 20 reps

Mountain climbers 45 sec.

Bicycle kicks 45 sec.

 

 


hardcore 8 week muscle building full body workout program

Week 3 & 4

Legs

Leg press 3-4 x 8-12 reps

1-leg cable kickback 3-4 x 8-12 reps

Leg extension 3-4 x 8-12 reps

Walking lunges 3-4 x 8-12 reps

Dumbbell squat 3-4 x 8-12 reps

Kettlebell swing 3 x 20 reps

Bodyweight squat 2 x max.

 

Chest & triceps

Incline bench press 3-4 x 8-12 reps

Incline dumbbell press 3-4 x 8-12 reps

Machine fly 3-4 x 8-12 reps

Standing cable press 3-4 x 8-12 reps

Incline machine chest press 3-4 x 8-12 reps

Rope cable pushdown 3-4 x 8-12 reps

Lying triceps extension 3-4 x 8-12 reps

Close grip bench press 3-4 x 8-12 reps

Diamond push up 3 x max.

 

back & biceps

Deadlift 3-4 x 8-12 reps

Barbell row 3-4 x 8-12 reps

1-arm dumbbell row 3-4 x 8-12 reps

Lat pulldown wide 3-4 x 8-12 reps

Standing hammer curl 3-4 x 8-12 reps

Rope hammer cable curl 3-4 x 8-12 reps

EZ-bar curl 3-4 x 8-12 reps

Seated incline hammer curl 3-4 x 8-12 reps

 

shoulders & abs

Seated cable press 3-4 x 8-12 reps

Dumbbell front raise 3-4 x 8-12 reps

Dumbbell side raise 3-4 x 8-12 reps

Dumbbell fly 3-4 x 8-12 reps

Crunch 45 sec.

Ankle tip crunch 45 sec.

Mountain climbers 45 sec.

In-out crunches 45 sec.

Bicycle kicks 45 sec.

Flutter kicks 45 sec.

 

 


hardcore 8 week muscle building full body workout program

week 5 & 6

legs

Squat 3-4 x 8-12 reps

Leg extension 3-4 x 8-12 reps

Hip thrust 3-4 x 8-12 reps

Lunges bodyweight 3 x 1 min.

Abductor 2 x 12 reps

Adductor 2 x 12 reps

Standing calf raises 3-4 x 8-12 reps

 

chest & triceps

Decline push up 2 x max.

Bench press 3-4 x 8-12 reps

Decline dumbbell press 3-4 x 8-12 reps

Decline dumbbell fly 3-4 x 8-12 reps

Standing cable press 3-4 x 8-12 reps

Dips 3 x 15 reps

Overhead dumbbell extension 3-4 x 8-12 reps

Dumbbell kickbacks 3-4 x 8-12 reps

Cable bar pushdown 3-4 x 8-12 reps

 

back & biceps

Dumbbell deadlift 3-4 x 8-12 reps

Incline dumbbell row 3-4 x 8-12 reps

Close grip lat pulldown 3-4 x 8-12 reps

Cable row 3-4 x 8-12 reps

Cable bar curl 3-4 x 8-12 reps

Standing dumbbell curl 3-4 x 8-12 reps

Preacher curl 3-4 x 8-12 reps

Seated focus curl 3-4 x 8-12 reps

 

shoulders & abs

Dumbbell press 3-4 x 8-12 reps

Cable front raise 3-4 x 8-12 reps

Dumbbell fly 3-4 x 8-12 reps

Bent-over cable raise 3-4 x 8-12 reps

Crunch additional weight 1 x 30 reps

Swiss ball crunch 1 x 30 reps

Hanging leg raises 1 x 20 reps

V-up 1 x 20 reps

Bicycle kicks 1 x 30 reps

 


hardcore 8 week muscle building full body workout program

week 7 & 8

legs

Bodyweight squat 1 x 30 reps

Walking lunges 2 x 30 sec.

Barbell squat 4 x 8-12 reps

Leg extension 4 x 8-12 reps
leg curl 4 x 8-12 reps

Hip thrust 3 x 8-12 reps

Calf press 3 x 20 reps

 

chest & triceps

Push up 2 x 20 reps

Bench press 4 x 8-12 reps

Dumbbell fly 4 x 8-12 reps

Incline dumbbell press 4 x 8-12 reps

Machine chest press 4 x 8-12 reps

Lying triceps extension 3-4 x 8-12 reps

V-bar cable pushdown 3-4 x 8-12 reps

1-arm cable extension 3-4 x 8-12 reps

 

back & biceps

Wide pull up 2 x 15 reps

Deadlift 4 x 8-12 reps

Dumbbell row 4 x 8-12 reps

Lat pulldown close grip 4 x 8-12 reps

Lower back extension 3 x 20 reps

EZ-bar curl 3-4 x 8-12 reps

Seated dumbbell curl 3-4 x 8-12 reps

Standing hammer curl 3-4 x 8-12 reps

 

shoulders & abs

Seated dumbbell press 3-4 x 8-12 reps

Machine shoulders press 3-4 x 8-12 reps

Dumbbell side raise 3-4 x 8-12 reps

Dumbbell front raise 3-4 x 8-12 reps

Plank 1 x 1.5 min.

Arm reach crunch 1 x 30 reps

Side crunch 1 x 30 reps

Leg raises 1 x 30 reps

V-up 1 x 30 reps

Flutter kicks 1 x 45 sec.

Pulse ups 1 x 45 sec.

 

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