This 8-week muscle plan gives advanced trainees a repeatable 6-day weekly schedule using full gym. Each workout lists exercises, sets, repetitions, rest periods, and simple progression rules. The goal is consistent practice and gradual improvement, not a guaranteed body transformation.
Who this program is for
Best suited to advanced adults who can perform the listed movements safely and have access to full gym. Train at gym in approximately 40–60 minutes per session, with longer sessions when more warm-up or rest is needed.
At a glance: 8 weeks · 6 days per week · Full gym · Muscle · Advanced.
Before your first workout
Warm up for 5–8 minutes with comfortable walking or cycling, followed by a few controlled practice repetitions of the first two exercises. Start light enough that you could perform approximately 2–4 additional repetitions after each working set; beginners may keep even more in reserve during the first week. Exhale through the hardest part of a lift without holding your breath unnecessarily. Skip or modify any movement that causes sharp pain, dizziness, or unusual symptoms.
RPE is a 1–10 effort scale: RPE 6 feels like roughly four repetitions left in reserve; RPE 7 roughly three; RPE 8 roughly two. The written targets are guides, not maximum-effort tests. Sets refer to working sets, excluding light warm-up sets. For unilateral exercises, finish the prescribed repetitions on each side.
Weekly schedule
| Day | Plan | Focus |
|---|---|---|
| Mon | Workout Push | Barbell bench press, Dumbbell overhead press |
| Tue | Workout Pull | Lat pulldown, Seated cable row |
| Wed | Workout Legs | Barbell back squat, Dumbbell Romanian deadlift |
| Thu | Workout Push | Barbell bench press, Dumbbell overhead press |
| Fri | Workout Pull | Lat pulldown, Seated cable row |
| Sat | Workout Legs | Barbell back squat, Dumbbell Romanian deadlift |
| Sun | Recovery | Rest, easy walking or mobility as comfortable |
Workout instructions and exercise prescriptions
Mon: Workout Push
Perform the exercises in the order shown. Keep repetitions deliberate and rest fully between challenging sets. If the listed exercise is new, do one lighter practice set before the first working set.
| Exercise | Sets | Reps / duration | Rest |
|---|---|---|---|
| Barbell bench press | 3 | 5–8 | 150s |
| Dumbbell overhead press | 2 | 8–12 | 90s |
| Dumbbell bench press | 3 | 8–12 | 90s |
| Dumbbell lateral raise | 2 | 12–15 | 60s |
| Push-up | 3 | 6–12 | 90s |
Technique notes: Barbell bench press: Use a spotter or safeties; lower the bar to a comfortable chest position and press with control. Dumbbell overhead press: Brace ribs over pelvis and press upward without excessive low-back extension. Dumbbell bench press: Feet planted, shoulders comfortably set, lower weights with control and press over the chest. Dumbbell lateral raise: Lead with elbows to about shoulder level using light weights and a controlled motion. Push-up: Brace body from head to heels; lower under control and press away without hips dropping.
Tue: Workout Pull
Perform the exercises in the order shown. Keep repetitions deliberate and rest fully between challenging sets. If the listed exercise is new, do one lighter practice set before the first working set.
| Exercise | Sets | Reps / duration | Rest |
|---|---|---|---|
| Lat pulldown | 3 | 8–12 | 90s |
| Seated cable row | 3 | 8–12 | 90s |
| One-arm dumbbell row | 3 | 10–12/side | 75s |
| Dumbbell curl | 2 | 10–15 | 60s |
| Farmer carry | 3 | 30–45 sec | 75s |
Technique notes: Lat pulldown: Pull toward the upper chest with elbows down; do not lean back to turn it into a row. Seated cable row: Stay tall; draw elbows back without rocking the trunk. One-arm dumbbell row: Support the free hand, keep shoulders level and draw the elbow toward the back pocket. Dumbbell curl: Keep upper arms fairly still and lower the weights without swinging. Farmer carry: Walk slowly with weights by your sides; shoulders relaxed, torso upright and no leaning.
Wed: Workout Legs
Perform the exercises in the order shown. Keep repetitions deliberate and rest fully between challenging sets. If the listed exercise is new, do one lighter practice set before the first working set.
| Exercise | Sets | Reps / duration | Rest |
|---|---|---|---|
| Barbell back squat | 3 | 5–8 | 150s |
| Dumbbell Romanian deadlift | 3 | 8–12 | 90s |
| Leg press | 3 | 10–12 | 90s |
| Calf raise | 2 | 12–18 | 45s |
| Forearm plank | 2 | 20–40 sec | 45s |
Technique notes: Barbell back squat: Set the bar across the upper back; brace, descend as far as you can control, and drive upward with even foot pressure. Dumbbell Romanian deadlift: Keep weights close, soften knees, move hips backward, and stand by extending the hips. Leg press: Keep hips on the pad; bend knees through a comfortable range and press without locking out hard. Calf raise: Rise through the balls of the feet, pause briefly and lower slowly. Forearm plank: Brace abdominal muscles, breathe normally and stop when hips sag or pain begins.
Thu: Workout Push
Perform the exercises in the order shown. Keep repetitions deliberate and rest fully between challenging sets. If the listed exercise is new, do one lighter practice set before the first working set.
| Exercise | Sets | Reps / duration | Rest |
|---|---|---|---|
| Barbell bench press | 3 | 5–8 | 150s |
| Dumbbell overhead press | 2 | 8–12 | 90s |
| Dumbbell bench press | 3 | 8–12 | 90s |
| Dumbbell lateral raise | 2 | 12–15 | 60s |
| Push-up | 3 | 6–12 | 90s |
Technique notes: Barbell bench press: Use a spotter or safeties; lower the bar to a comfortable chest position and press with control. Dumbbell overhead press: Brace ribs over pelvis and press upward without excessive low-back extension. Dumbbell bench press: Feet planted, shoulders comfortably set, lower weights with control and press over the chest. Dumbbell lateral raise: Lead with elbows to about shoulder level using light weights and a controlled motion. Push-up: Brace body from head to heels; lower under control and press away without hips dropping.
Fri: Workout Pull
Perform the exercises in the order shown. Keep repetitions deliberate and rest fully between challenging sets. If the listed exercise is new, do one lighter practice set before the first working set.
| Exercise | Sets | Reps / duration | Rest |
|---|---|---|---|
| Lat pulldown | 3 | 8–12 | 90s |
| Seated cable row | 3 | 8–12 | 90s |
| One-arm dumbbell row | 3 | 10–12/side | 75s |
| Dumbbell curl | 2 | 10–15 | 60s |
| Farmer carry | 3 | 30–45 sec | 75s |
Technique notes: Lat pulldown: Pull toward the upper chest with elbows down; do not lean back to turn it into a row. Seated cable row: Stay tall; draw elbows back without rocking the trunk. One-arm dumbbell row: Support the free hand, keep shoulders level and draw the elbow toward the back pocket. Dumbbell curl: Keep upper arms fairly still and lower the weights without swinging. Farmer carry: Walk slowly with weights by your sides; shoulders relaxed, torso upright and no leaning.
Sat: Workout Legs
Perform the exercises in the order shown. Keep repetitions deliberate and rest fully between challenging sets. If the listed exercise is new, do one lighter practice set before the first working set.
| Exercise | Sets | Reps / duration | Rest |
|---|---|---|---|
| Barbell back squat | 3 | 5–8 | 150s |
| Dumbbell Romanian deadlift | 3 | 8–12 | 90s |
| Leg press | 3 | 10–12 | 90s |
| Calf raise | 2 | 12–18 | 45s |
| Forearm plank | 2 | 20–40 sec | 45s |
Technique notes: Barbell back squat: Set the bar across the upper back; brace, descend as far as you can control, and drive upward with even foot pressure. Dumbbell Romanian deadlift: Keep weights close, soften knees, move hips backward, and stand by extending the hips. Leg press: Keep hips on the pad; bend knees through a comfortable range and press without locking out hard. Calf raise: Rise through the balls of the feet, pause briefly and lower slowly. Forearm plank: Brace abdominal muscles, breathe normally and stop when hips sag or pain begins.
Week-by-week progression
| Week | Focus and adjustment |
|---|---|
| 1 | Learn movements and select a manageable effort (RPE 5–6); prioritize technique. |
| 2 | Add 1–2 repetitions within the given range when all sets are controlled; aim for RPE 6–7. |
| 3 | Add 1–2 repetitions within the given range when all sets are controlled; aim for RPE 6–7. |
| 4 | Recovery week: complete about two-thirds of usual sets and maintain easy-to-moderate effort (RPE 5–6). |
| 5 | When every set reaches the top of its rep range with good form, increase resistance by the smallest practical increment; aim RPE 7. |
| 6 | When every set reaches the top of its rep range with good form, increase resistance by the smallest practical increment; aim RPE 7. |
| 7 | Gradually add load or repetitions, but only one variable at a time; keep at least 1–3 reps in reserve. |
| 8 | Consolidate: use clean repetitions and compare your log to week 1; do not test a maximal lift. |
How to adapt the plan
Add resistance only after technique and repetition targets are consistent. Muscle gain is variable and affected by total training, sleep, and nutrition; this plan does not promise a specific rate of growth.
Too difficult: Reduce load, perform one fewer set, shorten the range of motion to a comfortable level, or use support where appropriate. Too easy: Add a small amount of weight or repetitions within the stated range while maintaining control. Missed a session: Resume with the next scheduled workout rather than doubling up on the same day.
Equipment substitution: When equipment is unavailable, match the movement pattern rather than copying a random exercise: a goblet or chair squat can replace a machine squat; a supported dumbbell or band row can replace a cable row; an incline push-up or band chest press can replace a bench press; a hip hinge or glute bridge can replace a Romanian deadlift. A secure anchor and a stable surface are essential for assisted and band movements.
Recovery, cardio, and training log
Leave the recovery days easy. Light walking and mobility are optional, not additional hard workouts. Aim for consistent sleep and give unusually sore muscle groups additional time. Log weights used, completed repetitions, RPE, and any symptom or modification. Adults generally benefit from a broader weekly activity pattern that includes aerobic activity and at least two muscle-strengthening days; add aerobic work gradually based on your current fitness and weekly schedule.
Common questions
Can I start this plan if I am new to exercise?
This plan assumes some training experience. If the exercises are unfamiliar, begin with a beginner full-body routine or seek qualified coaching before increasing intensity. The prescribed ranges should never override symptoms or safe technique.
How heavy should I lift?
Choose a load that lets you finish the prescribed repetitions with controlled form and some repetitions left in reserve. Increase only when every working set is repeatable without compensations.
What if I miss a week?
Repeat your last comfortable week with slightly easier loads on return. You do not need to cram missed sessions into the next seven days.
Sources and scope
This is a general training template for adults, not medical assessment or individualized coaching. Background guidance: CDC physical activity guidance and ACSM progression guidance (position stand). Specific exercises, repetitions, and weekly phases here are editorial program design, not protocols tested for this page.
Weekly schedule
Repeat this structure across the program unless the progression section says otherwise.
Workout Push — Barbell bench press, Dumbbell overhead press
Workout Pull — Lat pulldown, Seated cable row
Workout Legs — Barbell back squat, Dumbbell Romanian deadlift
Workout Push — Barbell bench press, Dumbbell overhead press
Workout Pull — Lat pulldown, Seated cable row
Workout Legs — Barbell back squat, Dumbbell Romanian deadlift
Recovery — Rest, easy walking or mobility as comfortable