8x8 Workout
Bulking
Advanced
Machine strength
Plan Details
The 8x8 Workout routine by filipeals is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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.
Routine detail
Day 1
Chest
Est. 60 min
4 exercises
Machine Bench Press
8 Sets x 8 Reps
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Weighted Tricep Dip
8 Sets x 8 Reps
Cable Cross-Over
8 Sets x 8 Reps
Day 2
Legs
Est. 74 min
5 exercises
Machine Leg Extension
8 Sets x 8 Reps
Machine Seated Leg Curl
8 Sets x 8 Reps
Barbell Squat
8 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
8 Sets x 8 Reps
Barbell Standing Calf Raise
8 Sets x 8 Reps
Day 3
Shoulders
Est. 59 min
4 exercises
Dumbbell Lateral Raise
8 Sets x 8 Reps
Barbell Rear Military Press
8 Sets x 8 Reps
Weight Plate Front Raise
8 Sets x 8 Reps
Dumbbell Shoulder Shrug
8 Sets x 8 Reps
Day 4
Bicep Tricep
Est. 91 min
6 exercises
Dumbbell Alternating Bicep Curl
8 Sets x 8 Reps
Barbell Tricep Extension
8 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
8 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
8 Sets x 8 Reps
Barbell Curl
8 Sets x 8 Reps
Dip
8 Sets x 8 Reps
Day 5
Back
Est. 59 min
4 exercises
Pull-Up
8 Sets x 8 Reps
Cable Seated Row
8 Sets x 8 Reps
Machine Seated Row
8 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
8 Sets x 8 Reps
