Loading...
8X8 Workout
Cutting
Advanced
Machine strength
Plan Details
The 8X8 Workout routine by jmseaton is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
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.
Routine detail
Mon
Chest, Biceps, Forearms
Est. 97 min
9 exercises
Cable Lower Chest Raise
8 Sets x 8 Reps
Barbell Neck Press
8 Sets x 8 Reps
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Wide Grip Chest Dips
8 Sets x 8 Reps
Barbell Drag Curl
8 Sets x 8 Reps
Barbell Preacher Curl
8 Sets x 8 Reps
Dumbbell Incline Curl
8 Sets x 8 Reps
Dumbbell Zottman Curl
8 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
20 Sets x 8 Reps
Tue
Shoulders, Triceps
Est. 66 min
7 exercises
Dumbbell Lateral Raise
8 Sets x 8 Reps
Barbell Wide Grip Up Right Row
8 Sets x 8 Reps
Barbell Shoulder Press
8 Sets x 8 Reps
Dumbbell Bent-Over Raise
8 Sets x 8 Reps
Cable Kneeling Tricep Extension
8 Sets x 8 Reps
Barbell Tricep Extension (Supine)
8 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
8 Sets x 8 Reps
Wed
Rest/HIIT
Est. 0 min
0 exercises
This day is empty
Thu
Back, Abs
Est. 60 min
7 exercises
Gironda Sternum Pull-Up
8 Sets x 8 Reps
Dumbbell Incline Bench Row
8 Sets x 8 Reps
Cable Seated Row
8 Sets x 8 Reps
Medium Grip Lat Pulldown
8 Sets x 8 Reps
Frog Sit-Up
8 Sets x 8 Reps
Crunch
8 Sets x 8 Reps
Dumbbell Side Bend
8 Sets x 8 Reps
Fri
Quads, Hamstrings, Calfs
Est. 94 min
8 exercises
Barbell Squat
8 Sets x 8 Reps
Hack Squat
8 Sets x 8 Reps
Sissy Squat
8 Sets x 8 Reps
Machine Leg Extension
8 Sets x 8 Reps
Machine Leg Curl (Prone)
8 Sets x 8 Reps
Machine Seated Leg Curl
8 Sets x 8 Reps
Machine Calf Raise
20 Sets x 8 Reps
Machine Seated Calf Raise
20 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
