This is Vince Gironda's 8 x 8 system as passed on by the man himself to Alan Palmieri. I am tweaking it slightly for my own needs, but I will include the original exercises in the description. This routine is in the cutting section, but in reality, cutting or bulking is defined by the calories consumed. Having said this, this is one the few plans that can help you accomplish both because of the volume of lifting coupled with the short amount of rest to work. Most people think of Gironda's 8 x 8 as simply 8 sets of 8 reps of one exercise, then another, then another. In this routine, you will do one set of 8 reps and then superset 8 reps of another exercise. What occurs is that you will do 4 sets of 8 reps of two exercises which ends up being 8 x 8 of the total amount supersetted. Lifting tempo is 2-0-2. Training is as follows: Mon / Thurs: Chest, back, shoulders Tues / Fri: biceps, triceps, forearms Wed / Sat: Thighs, Calves According to Palmieri, each day you can do that day's routine once, twice, or even thrice daily. Changes: 1. Wide Grip Bench should be with legs raised 2. Shoulders: first exercise is dumbbell lateral raise, second exercise is dumbbell swings 3. Leg day, original is Sissy Squats, Hack Squats, and Calf Raises at 20 reps per set.