8x8 Workout

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RATING: 46 (FROM 3 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

The classic bodybuilding expression is that when it comes to building muscle and losing fat, you can't ride two horses with one ass.

That's why for typical non-competitive trainees, it's wise to just focus on one goal at a time, either building muscle or shedding fat. While not impossible to accomplish both ends simultaneously, most trainees simply don't have the genetics, experience, or dietary discipline to do so. For the vast majority, separating the goals into two separate blocks or phases is a more practical approach.

But there are exceptions. If you're an intermediate strength trainee with a decent level of conditioning, there's an effective, albeit painful way to achieve the Holy Grail of building muscle and losing fat.

Day 5
Day 4
Day 1
Day 2
Day 3

Chest 4 exercises, 59 mins

Machine Bench Press	8x8 reps	rest: 60s
Dumbbell Incline Bench Press	8x8 reps	rest: 60s
Weighted Tricep Dip	8x8 reps	rest: 60s
Cable Cross-Over	8x8 reps	rest: 60s

Legs 5 exercises, 1 hr 14 mins

Machine Leg Extension	8x8 reps	rest: 60s
Machine Seated Leg Curl	8x8 reps	rest: 60s
Barbell Squat	8x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	8x8 reps	rest: 60s
Barbell Standing Calf Raise	8x8 reps	rest: 60s

Shoulders 4 exercises, 58 mins

Dumbbell Lateral Raise	8x8 reps	rest: 60s
Barbell Rear Military Press	8x8 reps	rest: 60s
Weight Plate Front Raise	8x8 reps	rest: 60s
Dumbbell Shoulder Shrug	8x8 reps	rest: 60s

Bicep Tricep 6 exercises, 1 hr 30 mins

Dumbbell Alternating Bicep Curl	8x8 reps	rest: 60s
Barbell Tricep Extension	8x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	8x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	8x8 reps	rest: 60s
Barbell Curl	8x8 reps	rest: 60s
Dip	8x8 reps	rest: 60s

Back 4 exercises, 59 mins

Pull-Up	8x8 reps	rest: 60s
Cable Seated Row	8x8 reps	rest: 60s
Machine Seated Row	8x8 reps	rest: 60s
Dumbbell One-Arm Pullover (Stability Ball)	8x8 reps	rest: 60s