MassTheory Bodybuilding
Bodybuilding, General Fitness, Strength & Conditioning, Personal Training, WeightliftingBuild muscle across your entire body with a proven push/pull + legs split. This 8-week program trains you four days a week — chest, shoulders, triceps, back, biceps, legs, forearms, and abs — with every exercise, set, and rep laid out for you. No guesswork, just show up and train.
THE SPLIT
Monday: Push (Chest, Shoulders, Triceps, Forearms, Abs), plus 30-minute treadmill
Tuesday: Pull & Legs (Lats, Biceps, Traps, Legs, Abs), plus 30-minute treadmill
Wednesday: Rest
Thursday: Push (Chest, Shoulders, Triceps, Forearms, Abs), plus 30-minute treadmill
Friday: Pull & Legs (Lats, Biceps, Traps, Legs, Abs), plus 30-minute treadmill
Saturday & Sunday: Rest
PRIMARY REP RANGE
Most working sets are done in the 8–12 rep range — the classic hypertrophy range for building muscle.
WHO IT'S FOR
Beginners and intermediate lifters. Some gym experience helps — if you can follow a list and handle basic free-weight movements, you can run this program.
EQUIPMENT REQUIRED
Access to a commercial gym: dumbbells, cable machine, lat pulldown, seated row, shoulder press, leg extension and leg curl machines, Smith machine, squat rack, EZ bar, and a treadmill. Built around the equipment at Planet Fitness and similar gyms.
TIME COMMITMENT
Sessions run about 75–90 minutes, including 30 minutes on the treadmill at the end of each lifting day.
CARDIO
LISS (low-intensity steady state): 30 minutes on the treadmill at the end of every lifting day — keeps you lean and conditioned while you build muscle.
WHAT YOU'LL LEARN
How to train chest, shoulders, triceps, back, biceps, legs, forearms, and abs across a balanced push/pull + legs split; how to work in the hypertrophy rep ranges that build muscle; and how to pair lifting with steady-state cardio to stay lean while you grow.
REST PERIODS
Rest 90 seconds to 2 minutes between exercises.
PROGRAM LENGTH
8 weeks
WHAT YOU GET WITH THE TRAINHEROIC APP
Your purchase includes full access to the TrainHeroic smartphone app (iOS and Android) — your program, your coach's programming, and your training data right in your pocket, wherever you train.
- Log every workout: record sets, reps, and weights as you train and build a complete training log
- Exercise demo videos with coaching points for every movement, so you train with confidence
- Track your progress: celebrate PRs, graph your gains, and monitor total volume lifted, total reps, and hours trained
- Built-in rest timers and training calculators keep you in your training flow
- View upcoming and past sessions on your training calendar, and move sessions when life happens
- Manage recovery with readiness insights
- See how your lifts stack up on global leaderboards
1 sessions per week
Must use App app to view and log training
Program Training
A
DB Incline Bench Press
4 x 8
B
Cable Fly (Low to High)
3 x 10
C
DB Shoulder Press
4 x 8
D
Seated Machine Shoulder Press
3 x 10
E1
DB Front Raise
3 x 10
E2
Tricep Pushdown
3 x 8
F1
Standing Overhead EZ Bar Tricep Extension
3 x 8
F2
DB Lateral Raise
3 x 10
G
Reverse Crunch
3 x 15
H1
Seated Single Arm DB Palms Down Wrist Curl
3 x 15
H2
Seated Single Arm DB Palms Up Wrist Curl
3 x 15
I
Treadmill Work
1 x 30:00
A
Machine Lat Pulldown
3 x 8
B
Seated Machine Row
3 x 8
C
Underhand Close Grip Lat Pulldown
3 x 10
D1
Cable Facepull
3 x 10
D2
DB Concentration Curl
3 x 8
E1
DB Shrug
3 x 8
E2
Rope Curl
3 x 8
F
Back Squat
3 x 8
G
Smith Machine RDL
3 x 8
H
Leg Extension
3 x 10
I
Seated Leg Curl
3 x 10
J
Oblique Crunch
3 x 15
K
Treadmill Work
1 x 30:00
A
DB Incline Bench Press
4 x 8
B
Cable Fly (Low to High)
3 x 10
C
DB Shoulder Press
4 x 8
D
Seated Machine Shoulder Press
3 x 10
E1
DB Front Raise
3 x 10
E2
Tricep Pushdown
3 x 8
F1
Standing Overhead EZ Bar Tricep Extension
3 x 8
F2
DB Lateral Raise
3 x 10
G
Reverse Crunch
3 x 15
H1
Seated Single Arm DB Palms Down Wrist Curl
3 x 15
H2
Seated Single Arm DB Palms Up Wrist Curl
3 x 15
I
Treadmill Work
1 x 30:00
A
Machine Lat Pulldown
3 x 8
B
Seated Machine Row
3 x 8
C
Underhand Close Grip Lat Pulldown
3 x 10
D1
Cable Facepull
3 x 10
D2
DB Concentration Curl
3 x 8
E1
DB Shrug
3 x 8
E2
Rope Curl
3 x 8
F
Back Squat
3 x 8
G
Smith Machine RDL
3 x 8
H
Leg Extension
3 x 10
I
Seated Leg Curl
3 x 10
J
Oblique Crunch
3 x 15
K
Treadmill Work
1 x 30:00
