Carson's 8 Week Muscle-Building
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In this 8 week program, you will pack on lean muscle mass while keeping the body functional
This is a 3-day/week muscle and strength-building program. Designed to fit all individuals who have had some experience with resistance training, it will include 3 total body days per week to hit each muscle group frequently. Each of the workouts is on non-consecutive days and include 2 regeneration days and 2 active recovery days to promote tissue healing and growth. The goal of this program is to add as much muscular growth as possible while keeping the body functional and balanced. The exercise selection, volume, and/or intensity will be progressed from week to week. Each day will include a warm-up, mobility, movement prep, and corrective exercises to limit any muscular imbalances.
Each of the fundamental movement patterns is included in this program: squat, hinge, lunge, push, pull, and rotation/anti-rotation. Most exercises will have the option to regress or progress the movement depending on the difficulty level of that individual. Workouts are designed for equipment found in the common commercial gym. If an exercise is programmed with a piece of equipment not found in your gym, alternative exercises are listed as an option.
Each 60-minute workout includes:
- Warm-up
- Dynamic Stretching/Mobility
- Movement Prep
- Compound Strength Blocks
- Accessory Work
- Cool-down
| Phase | Purpose | # of weeks |
|---|---|---|
| Foundation | Intro to the fundamental movement patterns while increasing volume | 3 |
| Structure | Progressing exercise selection and volume | 2 |
| Peak | Progressing exercise selection and intensity | 3 |
Powered by Bridge!
You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.
A few key benefits:
- Exercise videos and cues to walk you through every movement
- Custom weight prescriptions based on your previous sets
- Easy tracking in the app so you can see your progress in real-time!
- Daily readiness surveys to check in on how you're feeling and performing
Recommended Equipment: Dumbbells, Barbell, Kettlebells, Bench, Cable Machine
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Chadwick's Fitness & Performance Training specializes in training individuals with precise, evidence-based programming to generate results.
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