8X8 Workout

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RATING: 66 (FROM 103 JEFIT MEMBERS)

3 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is based on Vince Gironda's 8x8 method. He described this method as "the honest workout". An intense high-volume system designed strictly for cosmetic improvements, its "honesty" stems from the humbling weight used during the actual workout. This is a 4 day split variant.

I set the rest at 20 seconds, but you can get as aggressive as 10 seconds, or dial it back to 30. Don't go much higher than 30, as you'll be defeating the whole point of the workout.

Chest, Biceps, Forearms 9 exercises, 1 hr 36 mins

Cable Lower Chest Raise	8x8 reps	rest: 20s
Barbell Neck Press	8x8 reps	rest: 20s
Dumbbell Incline Bench Press	8x8 reps	rest: 20s
Wide Grip Chest Dips	8x8 reps	rest: 20s
Barbell Drag Curl	8x8 reps	rest: 20s
Barbell Preacher Curl	8x8 reps	rest: 20s
Dumbbell Incline Curl	8x8 reps	rest: 20s
Dumbbell Zottman Curl	8x8 reps	rest: 20s
Barbell Behind The Back Wrist Curl	20x8 reps	rest: 20s

Shoulders, Triceps 7 exercises, 1 hr 6 mins

Dumbbell Lateral Raise	8x8 reps	rest: 20s
Barbell Wide Grip Up Right Row	8x8 reps	rest: 20s
Barbell Shoulder Press	8x8 reps	rest: 20s
Dumbbell Bent Over Delt Raise	8x8 reps	rest: 20s
Cable Kneeling Triceps Extension	8x8 reps	rest: 20s
Barbell Lying Triceps Extension	8x8 reps	rest: 20s
Dumbbell Tricep Kickback	8x8 reps	rest: 20s

Rest/HIIT 0 exercises, 0 min

Back, Abs 7 exercises, 1 hr 0 min

Gironda Sternum Chin Ups	8x8 reps	rest: 20s
Dumbbell Incline Bench Two Arm Row	8x8 reps	rest: 20s
Cable Seated Row	8x8 reps	rest: 20s
Medium Grip Lat Pulldown	8x8 reps	rest: 20s
Frog Sit Ups	8x8 reps	rest: 20s
Crunches	8x8 reps	rest: 20s
Dumbbell Side Bend	8x8 reps	rest: 20s

Quads, Hamstrings, Calfs 8 exercises, 1 hr 33 mins

Barbell Squat	8x8 reps	rest: 20s
Hack Squat	8x8 reps	rest: 20s
Sissy Squat	8x8 reps	rest: 20s
Leg Extensions	8x8 reps	rest: 20s
Lying Leg Curls	8x8 reps	rest: 20s
Seated Leg Curl	8x8 reps	rest: 20s
Standing Calf Raises	20x8 reps	rest: 20s
Seated Calf Raise	20x8 reps	rest: 20s