Muscle Mass Building Workouts: 8 Week Body Transformation Programs

Whenever there is a conversation regarding gyming or body transformation, most of the instances discuss weight loss rather than weight gain, which is almost difficult as losing excess body weight if not more. If you are making immense efforts to start his or her fitness journey from the smaller side of the scales, it is highly advocated that you should not get caught up in the fad diet plans that are of no help and only end up making you feel disappointed. What you need is an 8 Week Body transformation program that can help you maximize your gains and present you with visible results in a considerable amount of time.

muscle building

The key to a successful muscle mass building is high-intensity training; it may seem to be a little old school but will definitely provide you with desired results. This type of workout comprises of different sets of exercises that focus on increasing the muscle mass, and the exercises are performed in intervals in order to make the most out of it. If you are a newbie, it might be a bit intimidating in the initial day of following the workout, but as you move along, you will get the hang of it. The following is a list of major exercises that must be included in your high-intensity interval training so as to present you with the 8 week body transformation program. Without any further ado, read on to plunge into the details.

Back and Biceps

1. Bent-Over Barbell Row
In order to perform the Bent-Over Barbell Row, hold a bar in a standing position with a double overhand grip. Bend forward in such a manner that your core is almost parallel to the floor and drive your elbow in a backward motion. Make sure that you do two sets of 10 to 12 reps.


2. Barbell Pull Over
You need a barbell and a flat bench to perform this exercise. Hold the barbell in your hands and stretch your arms, bring the barbell behind the back of your head while making the barbell parallel to the floor. Make sure that the rest of your body is not moving at all. 2 work sets with 8-10 reps must be done with a resting time of not more than 3 minutes. Your body must be stable while performing the exercise.

Shoulder and Abs

1. Seated Barbell Press
Get in the standing position, and take the barbell and adjust it below your shoulder height, sit on the bench and unrack the bar. Make sure that you regulate your breathing while doing the exercise. Do two work sets with 6-8 reps in order to get the best possible results.

2. Arm Lateral Raise
Arm Lateral Raise is an essential aspect of the 8 Week Body transformation program. In order to perform the exercise, the most important aspect is to make sure whether or not your form is right. Take tow dumbbell in each of your hands and lift them simultaneously sideways. Make sure that the movement is not sudden, or you might end up hurting yourself. Do two work sets with 8-10 reps.

Legs Workouts


1. Front Squat
If you wish to get rid of the chicken legs, it is highly advocated that you perform squats. All you got to do is stand in a straight position with your legs wide apart to the length of your shoulder and bend slowly without touching the ground and then get back to the initial standing position.

2. Single-Leg Extension
Single-Leg Extension can be performed without opting for a warm-up set and heading straight for the work set. The exercise is nothing but a variation of leg extension. While you are performing the exercise, make sure that the load you are opting for is appropriate for your body weight, or you might end up hurting yourself.

chest workouts

Chest and Triceps

1. Incline Dumbbell Press
The muscles targeted for this workout are your shoulders and triceps. You need a bilateral push in order to perform inclined dumbbell press. Rest your back on a bench and place the dumbbell close to your chest. Take a deep breath and lift the dumbbells and bring them back to the initial position in a controlled manner.

2. Flat Barbell Bench Press
Flat Barbell Bench Press focuses on the chest muscle group. The exercise must be performed in 2 work sets comprising of 6-8 reps.

While you will be performing the workout, you might feel extremely exhausted and spent, and it is always important that you keep your best foot forward. However, it is also important that you do not push yourself to the extent where you over exhaust yourself and end up getting hurt. In order to make the best out of your 8 week body transformation program, it is highly advocated that you perform the workout under the guidance of an expert.

Ryan Spiteri is the body transformation specialist offering 100% personalized training program & meal plans to have a perfect body without missing your favorite foods.
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