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Muscle Building Workout Plan for Men workbook cover

“I want to build muscle with a plan I can follow.”

8 + 6 weeks · 115-page printable PDF

Muscle Building Workout Plan for Men

An 8-Week Gym Program and a 6-Week Upper Body Program, 4 Days a Week, with Session Logs and an Illustrated Exercise Guide

Two complete gym programs for men who want to build muscle, with a log page for every session.

By coach Quincy L. Harvey.

$14.99

No account needed. We set one up from your checkout email.

  • Instant download: US Letter and A4 PDF
  • Both programs in the app: 8-Week Mass Construction + The Upper Body Armor
  • Two programs: 8 weeks of upper and lower training and 6 weeks of upper-body work
  • 56 ready-to-use session pages with set-by-set log boxes
  • Illustrated exercise guide: sketches of the start and finish positions, setup, cues, the common mistake and a swap for every exercise
  • Illustrated warm-up and cool-down moves
  • How to pick starting weights and when to add load, using a simple 1 to 10 effort scale
  • Week plans, a lift tracker for each program and an end-of-block review
  • Printable PDF in US Letter and A4: print the log pages as often as you like

Look inside

Program A is an 8-week upper and lower program, four days a week, built on heavy compound lifts and enough sets for every muscle. Program B is a 6-week upper-body program, four days a week, for the chest, back, shoulders and arms. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down.

A session page from Muscle Building Workout Plan for Men

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