8X8 Workout

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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 26 mins

Elliptical Training	1x0 reps	rest: 10s
Barbell Bench Press	8x8 reps	rest: 20s
Cable Cross-Over	8x8 reps	rest: 20s
Barbell Incline Bench Press	8x8 reps	rest: 20s
Barbell Drag Curl	8x8 reps	rest: 20s
Cable Bicep Curl	8x8 reps	rest: 20s
Barbell Preacher Curl	8x8 reps	rest: 20s
Cable Rope Hammer Curl	8x8 reps	rest: 20s
Cable Wrist Curl	8x8 reps	rest: 20s

Shoulders, Triceps 8 exercises, 1 hr 18 mins

Elliptical Training	1x0 reps	rest: 10s
Dumbbell Lateral Raise	8x8 reps	rest: 20s
Dumbbell Seated Shoulder Press	8x8 reps	rest: 20s
Dumbbell Seated Arnold Press	8x8 reps	rest: 20s
Dumbbell Bent-Over Raise	8x8 reps	rest: 20s
Cable Kneeling Tricep Extension	8x8 reps	rest: 20s
Barbell Tricep Extension (Supine)	8x8 reps	rest: 20s
Machine Dip	8x8 reps	rest: 20s

Rest/HIIT 0 exercises, 0 min

Back, Abs 9 exercises, 1 hr 21 mins

Elliptical Training	1x0 reps	rest: 10s
Machine Lat Pulldown (Reverse Grip)	8x8 reps	rest: 20s
Dumbbell Incline Bench Row	8x8 reps	rest: 20s
Cable Seated Row	8x8 reps	rest: 20s
	8x8 reps	rest: 20s
Frog Sit-Up	8x8 reps	rest: 20s
Crunch	8x8 reps	rest: 20s
Dumbbell Side Bend	8x8 reps	rest: 20s
Cable Wood Chop	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
Machine Leg Extension	8x8 reps	rest: 20s
Machine Leg Curl (Prone)	8x8 reps	rest: 20s
Machine Seated Leg Curl	8x8 reps	rest: 20s
Machine Calf Raise	20x8 reps	rest: 20s
Machine Seated Calf Raise	20x8 reps	rest: 20s