BAM: 8 Week High Volume Muscle Mastery Program

This intermediate-to-advanced training program is designed for lifters ready to push their limits with high-volume workouts that build strength, enhance muscle symmetry, and maximize hypertrophy. Over 8 weeks, this split combines progressive overload and strategic recovery to deliver a challenging, results-driven routine for serious gains.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Chest Press (Machine)

Underhand Lat Pulldown

Pec Deck (Machine)

Chest Supported Row (Machine)

Lat Prayer

Push Up

Dip (Bodyweight)

Bicep Curl (Barbell)

Hammer Curl

French Press

Overhead Tricep Extension (Cable)

Lateral Raise (Machine)

Shoulder Press (Machine)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Press

Leg Curl

Calf Raise (Leg Press)

Squat (Barbell)

Rear Delt Fly (Machine)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Bench Press (Barbell)

Seated Row (Cable)

Lat Pulldown (Neutral Grip)

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