Critique this 8 week mass building workout plan

[Counter Racist Male]

80-85% of 1-Max Rep


Monday

Squat 3x8
Standing Miltary Press 3x8
Dips(Chest variation) 3×8



Wednesday

Deadlift 3x8
Pull ups 3×5





Friday

Bench Press 3x8
Bent over Row 3x8
Hip thrust 3×8



@Waterproof
@All-Black the Necroverse

 

[The ADD]

You didn’t ask but just my $.02

How much mass are you expecting to gain on 8 weeks?

How much of a calorie surplus?

I would think if you can hit 85% of you 1RM 3x8 then that’s not really your 1RM

 

[Counter Racist Male]

You didn’t ask but just my $.02

How much mass are you expecting to gain on 8 weeks?

How much of a calorie surplus?

I would think if you can hit 85% of you 1RM 3x8 then that’s not really your 1RM

@ADD, I don't think I ever replied to you before dude.

Calories= 2100-2500

2 pounds of mass would suffice.

You sure about that max thing? I think it would be closer 80% percent of my orm

 

[The ADD]

@ADD, I don't think I ever replied to you before dude.

Calories= 2100-2500

2 pounds of mass would suffice.

You sure about that max thing? I think it would be closer 80% percent of my orm

On its face 8 weeks for 2 pounds of lean mass seems pretty achievable.

Maybe I’m misunderstanding on the 3x8 relative to 1RM. They way I’m reading means you would be doing sets at 3x8 at 80-85% of 1RM. For simple numbers if your 1RM is 100 and you can do 3x8x85 then your 1RM has to be higher

 

[Counter Racist Male]

On its face 8 weeks for 2 pounds of lean mass seems pretty achievable.

Maybe I’m misunderstanding on the 3x8 relative to 1RM. They way I’m reading means you would be doing sets at 3x8 at 80-85% of 1RM. For simple numbers if your 1RM is 100 and you can do 3x8x85 then your 1RM has to be higher

Okay but what about 3x8x80?

 

[The ADD]

Okay but what about 3x8x80?

I don’t see a problem with that, kind of that mid range between strength and hypertrophy.

Only other question is what is the progression up over eight weeks and are the movements listed the primary and there is unlisted accessory work?

 

[Counter Racist Male]

I don’t see a problem with that, kind of that mid range between strength and hypertrophy.

Only other question is what is the progression up over eight weeks and are the movements listed the primary and there is unlisted accessory work?

Any else would be

Core work
Cardio/HIIT
Bag work

All on off days

 

[amare68]

how long you been training bro? what you trying to achieve after the 8 weeks?

I can set you in the right direction , 10 years under my belt , DM me bro

 

[Counter Racist Male]

how long you been training bro? what you trying to achieve after the 8 weeks?

I can set you in the right direction , 10 years under my belt , DM me bro

Off and on for years. I'm try to get back after
12 month layoff.

 

[amare68]

Off and on for years. I'm try to get back after
12 month layoff.

good work bro , hola if ya need a guide to the right path

 

[SheWantTheD]

mass building? If you wanna build a lot of mass I suggest doing a series of relatively heavy to heavy weight. 15-12 reps, 10-8 reps, 5 - failure reps. That 15-12 will pump a lot of blood in your muscle and give you a really good pump for building size. heavier weight is to really stress your muscles that lighter weight just can't do as well.

I would incorporate drop sets, intra-sets (resting about 10-20 seconds and doing more reps, super sets (doing two or more exercises back to back with no rest), slow negatives etc.

 

[Formerly known as...]

Off and on for years. I'm try to get back after
12 month layoff.

Program is decent to get back into it, but I would change it after about 6 weeks once you're into the swing of things a bit. You can probably add a little more volume

 

[Son Goku]

Damn. Just seen this thread even though I was @'ed. (@THE HEAVEST)

Anyways, program looks like a decent start. I agree with switching it up once you get back used to lifting.

Also, I would swap the Hip Thrusts on Friday for either RDLs or Sumo DLs and maybe add either Front Squats or Leg Press to Wednesday.

As far as percentages go:

^This is a good approximation. Like @The ADD said, 3x8x85 isn't really feasible for a legit 85%. Move it down to 80% or slightly lower, but make sure to use progressive overload (adding sets/reps/weight systematically over time) as your body adjusts.


Good luck OP. Keep us posted.

 

[Diondon]

I don't know how many different exercises brehs do in a session but only 3 sounds kinda light

 

[The ADD]

I don't know how many different exercises brehs do in a session but only 3 sounds kinda light

Probably depends on volume overall and the structure of the workout but I just assumed he meant primary movements.