8-WEEK

MUSCLE
BUILDING
PROGRAM

INTRODUCTION:
This 8-Week Muscle Building Program is broken down into x3 Phases:
Week 14 , Week 5 (Deload Week) & Week 68
My goal during this program is to build muscle, so a realistic goal will be a weight
increase of 11.5lbs a week (812lbs)
There is no nutrition advice included in this program, but make sure you are
eating in a kcal surplus each day in order to build muscle
If you want further advice on nutrition and supplementation please email Adam:
adam@adamjamesparr.com
I will be following this exact program myself starting Monday 4th January, so
please follow my progress and see regular training videos on my Facebook
Fitness Page: https://www.facebook.com/AdamJamesPT

THE PROGRAM:
Warm up sets are not listed in the program card, just working sets
I recommend 5min steady state warm up before each session
Post workout stretch the muscle group which you have worked

TEMPO OF LIFTS:
The tempo of the lifts is extremely important so please read these for each exercise
The first number reflects the eccentric/negative portion of the lift
The second number is the pause after the first phase is complete
The third number reflects the concentric/positive phase of the lift
e.g. B
 ench Press Tempo 301:
Take 3s to lower the bar,
0s pause at the bottom and
1s to press the weight back up.
e.g. S
 quat Tempo 321:
Take 3s to squat down,
2s isometric pause at the bottom of the lift and then
1s to squat back up.

PHASE 1: TRAINING SPLIT (WEEKS 14)

DAY

TRAINING SESSION

MONDAY

BACK + TRICEPS

TUESDAY

CHEST + BICEPS

WEDNESDAY

30MINS STEADY CV + CORE

THURSDAY

LEGS

FRIDAY

SHOULDERS + ARMS

SATURDAY

COMPLETE REST DAY

SUNDAY

COMPLETE REST DAY

MONDAY: BACK + TRICEPS

EXERCISE

SETS

REPS

REST

TEMPO

EXTRA NOTES

Pull Ups

Max reps

90s

201

x4 sets of max pull ups using a different grip every set.

Deadlifts

Explained

120s

201

x1 or x2 sub max warm up sets. Then:

x1 8-10 rep max, x1 4-5 rep max, x1 2-3 rep max.

Bent Over Rows

10s

201

Muscle Round: Pick a 10 rep max weight. Perform

4 reps rack the bar, 10s rest, 4 reps again. Keep
repeating until you perform 24 reps. Net result you have
just performed 24 reps with your 10 rep max weight.

Narrow Grip Pull Downs

15

90s

301

Use the V-Handle & pull the weight into the top of
your chest.

EZ Bar Skull Crushers

15

60s

301

Keep elbow tucked and focus on squeezing the triceps

throughout the set.

Narrow Grip Block Press

6 10

90s

201

Keep elbows tucked in and drive through the triceps.

Tap the block and press.

TUESDAY: CHEST + BICEPS

EXERCISE

SETS

REPS

REST

TEMPO

EXTRA NOTES

Barbell Incline Press

15s

201

Cluster Set: Pick a 10 rep max weight. Perform 4 reps

re-rack the weight and rest 15s. Keep going until you
perform all 8 sets. Net result you perform 32 reps with
your 10 rep max weight.

DB Chest Press

12

90s

321

3s negatives, then 2s deep pause at the bottom, then

press the weight. Leave your ego behind and control
the tempo. 1 set should be 1 min time under tension.

DB Incline Press Flies

12 15

90s

301

Set bench to 45 degrees, keep a bend in the arms

throughout the set.

Cable Cross Overs

15

30s

201

Keeping hands shoulder height throughout the set, flood

the chest with blood to finish. Just 30s rest period.

Seated DB Incline Curl

15

60s

301

Set bench to 60 degrees incline, keep head & shoulder

back on bench throughout set, curl both DBs up at the
same time.

Barbell Bicep Curl

10 + 5
partials

60s

301

Take a grip outside shoulder width, make sure you

squeeze each rep and then lower under control. Reach
failure on the 10th rep and then force out x5 partial reps.

PHASE 1: TRAINING SPLIT (WEEKS 14)

WEDNESDAY: CARDIO + CORE
CARDIO

CORE

Perform 30mins steady cardio using any CV machine

Target heart rate is 130140bpm for the duration
Can be performed at any time during the day

1. Ab Wheel (or Swiss Ball roll-outs) 4 x 12reps

2. Oblique Cable Twists 3 x 10reps per side

Use this time to stretch and work on mobility drills for anything that feels tight.

THURSDAY: LEGS
EXERCISE

SETS

REPS

REST

TEMPO

EXTRA NOTES

Lying Hamstring Curl

15

60s

301

Keep toes pointed up toward shins throughout the

set and hold and squeeze hamstring at the top of
the movement.

Glute Ham Raises (Bodyweight)

(Straight Leg Deadlifts
if you dont have a GHR)

Max reps

90s

301

x3 sets of max reps until form failure

OR
x3 12 Straight Leg Raises.

Back Squats

90s

201

Always try and squat to parallel if your flexibility allows.

Hack Squat

90s

401

Aim to use max weight but control the weight on the

negative portion of the lift. Set should be 40s time
under tension (TUT).

Leg Extensions FST-7

12

30s

201

Full lock out and squeeze each rep. Just 30s

between sets. Pick a 15-20rep max weight.

Seated Calf Raises //

Standing Calves

15 + 15

60s

201

Performed as a superset, x15 reps on each.

FRIDAY: SHOULDERS + ARMS

EXERCISE

SETS

REPS

REST

TEMPO

EXTRA NOTES

Rope Face Pulls

12 15

60s

201

Pull the rope into your face keeping your elbows high.
Should feel this in your rear delts.

DB Shoulder Press

10

90s

301

x4 sets of max weight for 10 reps but controlling the

negative for 3s.

Prone 45 Degrees
Rear Delt Raises

15

60s

201

Lying face down on the bench taking the DBs out

to the side keeping little fingers up to the ceiling
throughout.

Seated Cable Preacher Curl

5s

20

90s

Perform x5 perfect reps slow and controlled and

squeeze each one, then pump x5 reps out quicker,
repeat twice = 1 set.

Standing DB Hammer Curls

10
per arm

90s

201

DB Hammer curls (x20 reps / x10 per arm)

Straight Bar Tricep Pushdowns

FST-7

12

30s

201

Full lockout and squeeze each rep. Just 30s between

sets. Pick a 15-20 rep max weight.

Seated Overhead Tricep

Extensions (Reverse on
Preacher Bench with Cable)

15

60s

201

Sit with back supported on preacher bench, and then

press straight up to the ceiling, separating the rope at
the top of the movement.

PHASE 2: TRAINING SPLIT (WEEK 5)

NO LIFTS ARE TO BE TAKEN TO FAILURE THIS WEEK. ITS A MINI DELOAD GIVING
YOUR BODY A SLIGHT REST AND THEN PUSH HARDER FOR THE LAST 3 WEEKS

DAY

TRAINING SESSION

MONDAY

UPPER BODY

TUESDAY

LOWER BODY

WEDNESDAY

COMPLETE REST DAY

THURSDAY

COMPLETE REST DAY

FRIDAY

UPPER BODY 2

SATURDAY

COMPLETE REST DAY

SUNDAY

COMPLETE REST DAY

MONDAY: UPPER BODY 1

EXERCISE

Dont push to failure on any lifts. You should leave the gym
knowing you could of done more. Save it for Week 6-8

SETS

REPS

REST

TEMPO

Rope Face Pulls

15

60s

201

Pull the rope into your face keeping your elbows high.
Should feel this in your rear delts.

DB Shoulder Press

15

60s

201

Take DBs to ear level and then press.

Bodyweight Dips

Submax

60s

201

Focus on full ROM and good form; finish each set 2-3
reps short of failure.

Bent Over Rows

15

60s

201

Double overhand grip.

Seated Chest
Press Machine

15

60s

201

Submax dont push to failure just get the blood into

the muscle.

Seated Preacher Curl

15

60s

201

Focus on mind muscle connection and getting blood

into biceps.

Kneeling Ab Rope Crunch

20

30s

TUESDAY: LOWER BODY 1

EXERCISE

EXTRA NOTES

Dont push to failure on any lifts. You should leave the gym
knowing you could of done more. Save it for Week 6-8

SETS

REPS

REST

TEMPO

EXTRA NOTES

Leg Extensions

15

60s

201

Full lockout and squeeze each rep.

Seated Leg Curls

15

60s

201

Keep toes pointing up to shins throughout.

Back Squat

15

60s

201

Full ROM each rep, foot stance just outside

shoulder width.

DB Waking Lunges

10
per leg

60s

201

20 reps in total, 10 per leg.

Seated Calf Raises

15

60s

201

Submax dont push to failure just get the blood

into the calves.

Spend 5 min Stretching

Post Workout

PHASE 2: TRAINING SPLIT (WEEK 5)

NO LIFTS ARE TO BE TAKEN TO FAILURE THIS WEEK. ITS A MINI DELOAD GIVING
YOUR BODY A SLIGHT REST AND THEN PUSH HARDER FOR THE LAST 3 WEEKS

FRIDAY: UPPER BODY 2

EXERCISE

Dont push to failure on any lifts. You should leave the gym
knowing you could of done more. Save it for Week 6-8

SETS

REPS

REST

TEMPO

EXTRA NOTES

Seated Incline Chest Press

15

60s

201

Dont let elbows drop during the press.

Seated Row

15

60s

201

Use the small V-Handle.

Seated Front Press

15

60s

201

Same as shoulder press but face the machine.

Standing DB Supinated Curls

15

60s

201

Curl one DB at a time and twist little finger up

to the ceiling throughout the movement.

Seated Dip Machine

15

60s

201

Focus on triceps and squeezing each rep.

Hanging Bent Knee Raises

20

30s

PHASE 3: TRAINING SPLIT (WEEKS 68)

DAY

TRAINING SESSION

MONDAY

CHEST

TUESDAY

BACK

WEDNESDAY

SHOULDERS + ABS

THURSDAY

LEGS

FRIDAY

ARMS

SATURDAY

COMPLETE REST DAY

SUNDAY

(30MINS LISS AS ACTIVE REST OPTIONAL)

COMPLETE REST DAY

MONDAY: CHEST
EXERCISE

SETS

REPS

REST

TEMPO

EXTRA NOTES

Incline DB Press

12

10s

401

Control of the weight for 4s negative. TUT should be

1 minute for this set.

Incline Flies with Cables

12 15

90s

301

Set the bench to 45 degrees between the

cable column.

Flat Machine Chest Press

10s

201

Muscle Round: Pick a 10 rep max weight. Then perform

4 reps. Rest for 10s. And repeat for 6 sets. Net result
is 24 reps with your 10 rep max weight.

Dips (Bodyweight)

Max reps

90s

201

x3 sets of max reps with 90s rest in-between sets.

Brutal after a Muscle Round.

Cable Cross Overs FST-7

12

30s

201

Last chest exercise to pump the blood into your chest,

squeeze each rep.

SETS

REPS

REST

TEMPO

EXTRA NOTES

Pull Ups

90s

411

Go weighted if you can for the rep range, but make sure
you control the negative for 4s.

T-Bar Rows

10

90s

211

Maintain neutral spine throughout when going heavy.

Lat Pull Down

12

90s

411

Use an overhand grip just outside shoulder width.

Pendlay Row

12

60s

211

Like a bent over row but from the floor each rep.

Rack Pulls from Shin

68

10s

311

Set the pins to shin level and perform a deadlift from

shin height.

TUESDAY: BACK
EXERCISE

PHASE 3: TRAINING SPLIT (WEEKS 68)

WEDNESDAY: SHOULDERS + ABS
EXERCISE

SETS

REPS

REST

TEMPO

EXTRA NOTES

Seated DB Lateral Raises

(drop set off the last set)

15

90s

311

After your last set of 15, lower the weight 20%

and go again immediately until form failure.

Standing Push Press

90s

211

Push press the weight up using a squat to help

press the weight. Full lockout overhead.

Rear Delt Machine

15

60s

311

Keep the tension on the rear delts throughout the set,

dont swing the weight.

Machine Front Press

12 15

90s

311

Same as seated shoulder press but sit facing

the machine.

Shrugs
(drop set off the last set)

12

90s

211

After your last set of 12, lower the weight 20% and go
again immediately until form failure.

Kneeling Ab Crunch

20

30s

301

Bent Knee Raises off Dip Bar

20

30s

201

SETS

REPS

REST

TEMPO

Seated Hamstring Curl

15

90s

311

Keep toes pointing up to shins throughout the

movement, hold & squeeze at 90 degrees for 1s.

DB Straight Leg Deadlifts

12

90s

311

Maintain a slight bend in your legs throughout

the movement.

Safety Bar Squat

(or Barbell Front Squat)

10

10s

211

Use a normal barbell and perform a front squat

if you dont have access to a safety bar.

Vertical Leg Press

(or normal Leg Press)

Explained

90s

201

x1 or 2 sub max warm up sets. Then:

x1 12-15 rep max, x1 8-10 rep max, x1 6-8 rep max.

Sissy Squats

Max reps

90s

201

3 sets of bodyweight max reps until form failure.

Standing Calf Raises

100

201

x1 set to do 100reps. Pick a weight you can get at least 30

reps out with on the first set. Then rest pause for 5-10s
& keep chipping away at the reps until you complete 100.

SETS

REPS

REST

TEMPO

EXTRA NOTES

Pull Ups // Dips

10 15

90s

201

Perform as a superset to warm up.

Finish just short of failure on each set.

Single Arm Bicep Curls

on Bench

12

60s

311

Isolate x1 arm over a bench and curl the weight up

and squeeze at the top.

Barbell Arm Curls

20

90s

Perform x10 perfect reps slow and controlled and

squeeze each one, then pump x10 reps out quicker
to 50% of way up.

Spider Curls

12

60s

311

Lie prone over a 45 degrees bench and curl a barbell

to your forehead.

Rope Pushdowns FST-7

12

30s

211

7 sets of 12 reps with a 15-20 rep max weight.

Stick to just 30s between each set.

Seated Dip Machine

(drop set off the last set)

15

90s

311

Full lockout and squeeze and remember to control

negative for 3s.

Floor EZ Bar Skull Crushers

10 12

60s

211

Lying on the floor, keep elbows tucked & press the weight
straight up to the ceiling. Full lockout and squeeze.

THURSDAY: LEGS
EXERCISE

EXTRA NOTES

FRIDAY: ARMS
EXERCISE