8x8 Hypertrophy Routine (7 days)
Cutting
Advanced
Machine strength
Plan Details
The 8x8 Hypertrophy Routine (7 days) routine by SimonD is a 9 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This hypertrophy specific workout is to be done in conjunction with your MMA/ boxing/ muay thai training to build strength, power and stamina. MMA training on day 2 and day 4 so no weight training those days (change for your MMA training days). Day 7 is either rest day, stretching/yoga or practice MMA training day (no weights!). Do abs session A and B once per week before or after training session. This should be performed as a circuit twice. Each training session is about 90-100 minutes in total (not including abs) providing you STRICTLY keep to 30 second rest periods. You will be burning about 800+ calories per session so fuel your body correctly. Correct form is everything so if you feel your form going, reduce weight however maintain those reps/sets. Don't go too light though, each rep must still be a challenge. By the last rep of the last set your body must be screaming "have mercy!!!" For every rep perform 3-1-1, e.g: benchpress/squat: lower over 3 sec, hold, raise quickly Neck weight training performed twice per week to improve clinch work. After weight training session, have about a 5 minute rest, perform some deep stretches (hold each for 30-60 seconds) and follow with some MMA practise training (e.g. pad work) Only perform this plan for 6-8 weeks. The 8x8 plan is tough on the muscles so have a week rest after this plan then repeat, or change to something else.
Routine detail
Day 1
ABS WORKOUT A
Est. 29 min
6 exercises
Air Bike
2 Sets x 25 Reps
Weight Plate Rotation
2 Sets x 25 Reps
Leg Raise
2 Sets x 25 Reps
Scissor Kick
2 Sets x 25 Reps
Decline Crunch
2 Sets x 25 Reps
Decline Bench Weighted Twist
2 Sets x 25 Reps
Day 1
BACK / BICEPS
Est. 100 min
10 exercises
Elliptical Training
1 Set
Yoga
1 Set
Barbell Deadlift
8 Sets x 8 Reps
Pull-Up
8 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 8 Reps
Cable Seated Row
8 Sets x 8 Reps
EZ Bar Curl
8 Sets x 8 Reps
Dumbbell Concentration Curl
8 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
4 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
4 Sets x 8 Reps
Day 2
MMA/ MUAY THAI
Est. 48 min
4 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Yoga
1 Set
Muay Thai
1 Set
Day 3
CHEST / TRICEPS
Est. 87 min
8 exercises
Elliptical Training
1 Set
Yoga
1 Set
Barbell Bench Press
8 Sets x 8 Reps
Barbell Incline Bench Press
8 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
8 Sets x 8 Reps
Cable Shoulder Extension
8 Sets x 8 Reps
Dumbbell Tricep Kickback
8 Sets x 8 Reps
Tricep Push-Up
8 Sets x 8 Reps
Day 4
MMA/ MUAY THAI
Est. 48 min
4 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Yoga
1 Set
Muay Thai
1 Set
Day 5
SHOULDERS/ BICEPS
Est. 94 min
12 exercises
Elliptical Training
1 Set
Yoga
1 Set
Barbell Shoulder Press
8 Sets x 8 Reps
Machine Reverse Fly
8 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell Seated Arnold Press
8 Sets x 8 Reps
Dumbbell Shoulder Shrug
8 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12,10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
4 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
4 Sets x 8 Reps
Day 6
ABS WORKOUT B
Est. 35 min
6 exercises
Hanging Leg Raise
2 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Cable Wood Chop
2 Sets x 25 Reps
Seated Bench Leg Pull-In
2 Sets x 25 Reps
Dumbbell Side Bend
2 Sets x 25 Reps
Hanging Knee Raise Rotation
2 Sets x 25 Reps
Day 6
LEGS
Est. 88 min
9 exercises
Elliptical Training
1 Set
Yoga
1 Set
Barbell Squat
8 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
8 Sets x 8 Reps
Machine Hip Abduction
8 Sets x 8 Reps
Machine Hip Adduction
8 Sets x 8 Reps
Machine Seated Calf Raise
8 Sets x 8 Reps
Machine Leg Curl (Prone)
8 Sets x 8 Reps
Machine Leg Extension
8 Sets x 8 Reps
Day 7
STRETCHING/ YOGA/ OFF DAY
Est. 88 min
2 exercises
Elliptical Training
1 Set
Yoga
1 Set
