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8‑Week Muscle Mass Accelerator

8‑Week Muscle Mass Accelerator

Intermediate Muscle building Gym Men

A focused 8‑week muscle‑building plan combining smart training, structured nutrition, and proven supplements to help you gain size while stripping body fat.

Length: 60 weeks
Days a week: 5
Session length: 30 to 48 min
Equipment: Machine, Bench, Dumbbell
Exercises: 24 across 4 workout days
In the app: Premium routine web shows a preview

The plan

Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.

Muscle Mass Training Split

Day 1 — Upper Body 7 exercises

Pull-Up

4 × 12 reps

Do 4 sets of 10–12 reps.
Cable Elevated Row

4 × 10 reps

Do 4 sets of 8–10 reps.
Cable Wide-Grip Lat Pulldown

3 × 12 reps

Do 3 sets of 10–12 reps.
4 more exercises of this day in the app

The rest of this routine is for premium members

This page previews the first workout day. The other days and every exercise open in the Fitnesskar app for premium members.

3 more workout days in the app

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About this routine

This is a focused muscle‑building program designed for intermediate lifters who are ready to push their physique to the next level. If you've already spent time in the gym and want to pack on serious muscle while leaning out, this plan gives you the structure to make it happen. Follow it consistently for eight weeks and you can expect noticeable increases in muscle size, strength, and overall conditioning.

Training sessions are intense but efficient. Each workout should take around 45–60 minutes. The goal is to train hard, keep your rest periods tight, and maintain great form on every rep. Rest about 60–90 seconds between sets so your muscles recover enough to perform well in the next set while still keeping the workout challenging.

Nutrition plays a huge role in how well this program works. Your daily meals should focus on high‑quality protein and clean carbs to support muscle growth and recovery. A sample daily structure could look like this:

Start your day with a whey protein shake and an energy drink if you need a boost. Your next meal should include oats, 6 egg whites, and a serving of blueberries. Later in the day, add a protein bar for a quick high‑protein snack. Another whey protein shake can be used around your training window to support recovery. Follow that with another protein bar as a convenient snack.

Your main whole‑food meal should include grilled chicken breast, brown rice, and broccoli — a classic combination for muscle growth and recovery. Before bed, two servings of Greek yogurt provide slow‑digesting protein to help your muscles recover overnight.

Supplement support can make the process smoother. Consider adding fish oil (omega‑3) for overall health and recovery, a quality multivitamin/mineral to cover nutritional gaps, and creatine monohydrate to improve strength and power output. A pre‑workout pump formula such as C4 can help boost training intensity. Amino acids during or around your workout may help with recovery, and whey protein remains your go‑to option for convenient daily protein intake.

Hydrate well, push your weights progressively, and stay consistent with both training and nutrition. Stick with the plan and your body will respond.

Coach notes

Each workout should last about 45–60 minutes. The program runs on a 4‑day training rotation followed by 1 rest day. After the rest day, restart the cycle from Day 1.