Workout Program Overview
This 8-week plan is a full-body program designed for beginners and intermediates aiming to build muscle strength and size. Each session seamlessly integrates multi-joint compound lifts with isolation exercises, maximizing gains in strength and muscle size.
The program utilizes a 5×5 rep-sets scheme on the main lifts to build foundational strength. At the same time, the accessory exercises follow a moderate rep range for both strength and hypertrophy, with each set pushed to about 1-2 reps before failure. The best part? You don’t have to choose between different programs – this one covers it all.
Workout Schedule
This schedule will be repeated weekly for 8 weeks. Each session targets the full body, with a distinct “main lift” giving each workout a unique focus. You’ll aim to progressively overload on all exercises, not just the main lifts, by increasing weight or reps each week for maximum strength and hypertrophy gains. Use the Program Schedule along with the Workouts to know exactly what workout to do each day.
*With each week, consider increasing reps, time or weight to keep workouts challenging and promote overall fitness progress.
| Week 1 Days 1-7 | |
|---|---|
| 1 | Full Body A |
| 2 | Rest |
| 3 | Full Body B |
| 4 | Rest |
| 5 | Full Body C |
| 6 | Rest |
| 7 | Rest |
| Week 2 Days 8-14 | |
|---|---|
| 8 | Full Body A |
| 9 | Rest |
| 10 | Full Body B |
| 11 | Rest |
| 12 | Full Body C |
| 13 | Rest |
| 14 | Rest |
| Week 3 Days 15-21 | |
|---|---|
| 15 | Full Body A |
| 16 | Rest |
| 17 | Full Body B |
| 18 | Rest |
| 19 | Full Body C |
| 20 | Rest |
| 21 | Rest |
| Week 4 Days 22-28 | |
|---|---|
| 22 | Full Body A |
| 23 | Rest |
| 24 | Full Body B |
| 25 | Rest |
| 26 | Full Body C |
| 27 | Rest |
| 28 | Rest |
| Week 5 Days 29-35 | |
|---|---|
| 29 | Full Body A |
| 30 | Rest |
| 31 | Full Body B |
| 32 | Rest |
| 33 | Full Body C |
| 34 | Rest |
| 35 | Rest |
| Week 6 Days 36-42 | |
|---|---|
| 36 | Full Body A |
| 37 | Rest |
| 38 | Full Body B |
| 39 | Rest |
| 40 | Full Body C |
| 41 | Rest |
| 42 | Rest |
| Week 7 Days 43-49 | |
|---|---|
| 43 | Full Body A |
| 44 | Rest |
| 45 | Full Body B |
| 46 | Rest |
| 47 | Full Body C |
| 48 | Rest |
| 49 | Rest |
| Week 8 Days 50-56 | |
|---|---|
| 50 | Full Body A |
| 51 | Rest |
| 52 | Full Body B |
| 53 | Rest |
| 54 | Full Body C |
| 55 | Rest |
| 56 | Rest |
Workouts
| Full Body A | |
|---|---|
| Warm Up | Execution |
| PVC Pipe Figure 8 | 1 x 1 minute (30sec each side) |
| 90/90 Hip Rotation | 1 x 1 minute |
| Bootstrapper Squat | 1 x 30 sec |
| Main Exercise | Execution |
| Trap Bar Squat | 5 Sets, 5 Reps |
| Sissy Squats | 3 Sets, 8-10 Reps |
| Wide Grip Pull-up | 3 Sets, 6-8 Reps |
| Incline Dumbbell Bench Press | 3 Sets, 6-8 Reps |
| Cable Lateral Raise | 2 Sets, 8-10 Reps |
| EZ Bar Curl | 2 Sets, 8-10 Reps |
| Triceps Pushdown | 2 Sets, 8-10 Reps |
| Dumbbell Calf Raise | 3 Sets, 8-10 Reps |
| Plank | 3 Sets, 30sec |
| Cool Down | Execution |
| Saddle Stretch | 1 x 1 minute |
| Child's Pose | 1 x 1 minute |
| Full Body B | |
|---|---|
| Warm Up | Execution |
| YTWs | 1 x 1 minute |
| Band Pull Apart | 1 x 1 minute |
| Incline Push Up | 1 x 30 sec |
| Main Exercise | Execution |
| Barbell Bench Press | 5 Sets, 5 Reps |
| Dumbbell Fly | 3 Sets, 8-10 Reps |
| T-bar Rows | 3 Sets, 6-8 Reps |
| Dumbbell Lateral Raise | 3 Sets, 8-10 Reps |
| Dumbbell Shrug | 3 Sets, 8-10 Reps |
| Dumbbell Front Squats | 2 Sets, 6-8 Reps |
| Dumbbell Skull Crushers | 2 Sets, 8-10 Reps |
| Standing Hammer Curl | 2 Sets, 8-10 Reps |
| Plank | 3 Sets, 30sec |
| Cool Down | Execution |
| Doorway Chest Stretch | 1 x 1 minute |
| Thread the Needle | 1 x 1 minute (30sec each side) |
| Full Body C | |
|---|---|
| Warm Up | Execution |
| Dead Bug | 1 x 1 minute |
| Bird Dog | 1 x 1 minute |
| Glute Bridge Walkout | 1 x 30 sec |
| Main Exercise | Execution |
| Barbell Deadlift | 5 Sets, 5 Reps |
| Stability Ball Leg Curl | 3 Sets, 8-10 Reps |
| Dumbbell Lunge | 3 Sets, 8-10 Reps |
| Lat Pulldown | 3 Sets, 6-8 Reps |
| Seated Barbell Military Press | 2 Sets, 6-8 Reps |
| Dumbbell Bench Press | 3 Sets, 6-8 Reps |
| Standing Dumbbell Curl | 2 Sets, 8-10 Reps |
| Triceps Pushdown | 2 Sets, 8-10 Reps |
| Plank | 3 Sets, 30sec |
| Cool Down | Execution |
| Cat Cow | 1 x 1 minute |
| Lying Glute Stretch | 1 x 1 minute (30sec each side) |
Workout Program Tips
- Prioritize the Compound Lifts
In each session, the compound lifts are your top priority. Treat these exercises with focus and intensity, as they’re where you’ll see the biggest gains in strength and hypertrophy. - Use Rest Days Wisely
This program’s rest days are as crucial as the workouts. Use them for active recovery or light cardio, and give your muscles and nervous system time to recharge fully. Proper rest will amplify your progress and keep you on track. - Fuel Your Gains
For maximum muscle growth, make sure you’re getting enough protein and overall calories to support your training. Consistency in nutrition will be just as important as consistency in lifting.
Workout Program Common Mistakes
- Skipping Warm-Ups
Jumping straight into heavy weights without warming up properly can put you at risk for injury. Make sure you’re using a lighter weight to activate your muscles before progressing to your working sets. - Neglecting Technique on Isolation Exercises
Although these might not be the main lifts, isolation movements are vital for balanced muscle development. Pay attention to your form here too, especially on exercises targeting smaller muscle groups. - Overloading Too Quickly
While progressive overload is key, trying to increase weight every session can lead to burnout or poor form. Increase reps or weight gradually, and listen to your body.
Nutrition for Strength & Size Gains
Without a balanced intake of proteins, carbs, and fats, your body won’t have the resources needed for recovery and muscle synthesis. With Trainest, you can take the guesswork out of meal planning. Our app provides personalized nutrition goal recommendations, helping you optimize every meal to fuel your gains, stay consistent, and see real results. If you want to learn more about Trainest’s nutrition features, you can visit this page.
Tracking Progress for Maximum Gains
Consistent progress tracking is crucial for effective strength and size gains. Trainest’s advanced progress-tracking tools allow you to monitor your body metrics, document transformations with photos, and evaluate performance improvements over time. By keeping a close eye on each milestone, you’ll know exactly when to adjust your plan for continuous growth. You can visit this page to explore Trainest’s progress-tracking features.
Conclusion
With the “Ultimate Strength & Size” program, you have a powerful, comprehensive approach to build both strength and muscle in just three intense sessions per week. Stay consistent, prioritize recovery, and push yourself progressively – and over these 8 weeks, you’ll notice impressive changes in your strength, physique, and confidence. Stick with it, track your results, and make this plan the foundation of a long-term strength journey.
Frequently Asked Questions
Can I add more cardio?
Keeping cardio light on rest days is recommended to avoid impacting recovery and performance in the subsequent workouts. A bit of light cardio is fine, but avoid intense sessions that might cut into your gains.
What if I can’t increase weight?
Not every session needs a weight increase. If you can’t add weight, focus on adding one or two extra reps instead. The goal is gradual improvement, not maxing out every workout.
Can I do this program as a beginner?
Yes. This program is beginner-friendly, with exercises and progressions designed to help you build a solid base of strength and muscle mass. Ensure you’re comfortable with each movement, and don’t hesitate to start with lighter weights to first master proper exercise form.
