Mass building
Mass-building program: hypertrophy plan
Complete mass-building program with progressive overload, optimal hypertrophy volume and tuned nutrition. 4 sessions per week, 8-week progression. Free.
4 sessions/week8 weeksFree
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Who is this program for?
Lifters aiming to build muscle mass with intelligent progressive overload.
Key points
- ·4 sessions per week (Upper/Lower), calibrated hypertrophy volume: 12–18 weekly sets per primary muscle group.
- ·6 primary compound lifts: squat, bench press, pull-ups, overhead press, Romanian deadlift, dips.
- ·Structured progressive overload over 8 weeks: +2.5 kg on compounds once reps hit target with RPE ≤ 7.
- ·Caloric surplus target: +200 to +400 kcal/day over TDEE. Beyond that, fat gain outpaces muscle gain.
- ·Protein 1.6 to 2.2 g/kg/day (Morton 2018 / ISSN), spread across 4–5 meals. Without it, progress plateaus.
- ·Expected rate: 0.2–0.4 kg per week. Faster = worse lean/fat ratio.
Core exercises
Barbell squat
4 sets·6–10
Primary compound: full lower body
Bench press (barbell or dumbbell)
4 sets·8–12
Chest, shoulders, triceps
Pull-ups or lat pulldown
4 sets·8–12
Back: width and thickness
Dumbbell overhead press
3 sets·10–12
Shoulders: all three heads
Romanian deadlift
3 sets·8–10
Hamstrings, glutes, lower back
Weighted or bar dips
3 sets·8–12
Triceps + lower chest
8-week phase breakdown
W1–W2Calibration
Learn the motor pattern, set RPE anchors, log clean baseline loads.
W3–W5Overload
Add loads progressively as reps hit target with RPE ≤ 7. Volume climbs to MAV.
W6Peak intensity
Loads near MRV, RPE 8–9 on top sets, controlled fatigue.
W7Deload
-40% volume, loads maintained — recover to super-compensate.
W8Retest
Compare loads and RPE vs W1 to measure real progress.
FAQ
How much weight can I gain in 8 weeks?
1.5 to 3 kg for a beginner, 0.5 to 1.5 kg for an intermediate. Beyond that, most of the extra weight is fat.
Should I take creatine?
Yes — creatine monohydrate is the best-documented supplement. 3–5 g/day, no cycle required. See our creatine guide.
What about failure training?
Rare (last set only, occasionally). Chronic failure impairs recovery and next-session performance. RPE 8 average is more sustainable.
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