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Ramp up your muscle growth phase with a high volume approach. This 4 day split incorporates an 8x8 volume training approach to help you build muscle!
For those of you who are unfamiliar, Gironda was one of the pioneers of bodybuilding.
He was one of the first renowned Hollywood trainers and known as “The Iron Guru”.
But, perhaps the biggest thing he was known for was his implementation of 8x8 training.
And, that’s what has caught all of our eyes and drawn us to this article.
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
Need help building muscle? Take our FREE 5-part email Muscle Building Course!
Take Free Course
It would be perfect for someone looking to add lean muscle mass. It is recommended to pair it with a phase in your training where you are in a caloric surplus to gain the most benefit.
This program would be perfect to run for about 8 weeks before taking a week to deload and reassess your goals.
The exercise selection for the program is important. For most, 8x8 would be incredibly intense to perform using the big 3 movements. Therefore, variations that allow for a lighter load and a more favorable lifting position are selected in place of these heavy movements.
A lot of isolation movements are also incorporated into the program to assist with the total amount of fatigue one can expect to experience when performing an 8 x 8 program.
Each workout consists of four 8 x 8 lifts, one for every major muscle group worked that day. Also included are two 3 x 10 exercises that are more minor body part oriented that I felt were important to train during this particular program.
Weight selection will be highly individual based on the person performing the program. You also do not necessarily need to utilize the same weight for each set. Personally, I’d recommend pyramiding up and then pyramiding back down after set 5 or so.
Rest periods are 30-45 seconds in between each set and exercise. Utilize this time to change out weights and catch your breath. You’ll likely realize quickly that this program is as much of a test of your cardiovascular system as it is a test of your muscular endurance.
If you have any additional questions regarding the workout program, please be sure to leave us a comment in the comments section below.
The focus of each lift should be about feeling the movement taking place in the target muscle groups. Perform each rep in a slower fashion than you would in a strength-based program. A 2/0/2 rep tempo would be perfect.
Feel free to substitute the exercise selection for exercises of your preference. It is understandable that not all exercises are intended to be performed by everyone. However, in doing so, try your best to maintain some of the similar movement patterns listed.
I wouldn’t recommend adding additional exercises to the workout unless they are core-focused. The volume already present in the workout is plenty to stimulate muscle growth for all the major muscle groups.
You are more than welcome to combine a cardio regimen with this workout routine. That being said, I would suggest a low intensity form of cardio either post workout, on your rest days, or a combination of the two.
The workout can be used as a fat loss program if desired. However, as mentioned, it is ideal to pair it with a calorie surplus.
If you decide to give the program a try for yourself, be sure to tag us on any social posts during the time you are doing the routine!
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Intermediate - Program Duration8 weeks
- Days Per Week
4 - Time Per Workout50-70 minutes
- Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines - Target GenderMale & Female
- Recommended Supps
Protein Powder
Creatine Monohydrate
Sleep Enhancer - Workout PDFDownload Workout
Workout Description
I went through a phase recently where I was pretty obsessed with Vince Gironda’s training philosophies.For those of you who are unfamiliar, Gironda was one of the pioneers of bodybuilding.
He was one of the first renowned Hollywood trainers and known as “The Iron Guru”.
But, perhaps the biggest thing he was known for was his implementation of 8x8 training.
And, that’s what has caught all of our eyes and drawn us to this article.
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
Need help building muscle? Take our FREE 5-part email Muscle Building Course!
Take Free Course
8x8 Workout Overview
The following program is an 8x8 style workout and it follows an upper/lower split.It would be perfect for someone looking to add lean muscle mass. It is recommended to pair it with a phase in your training where you are in a caloric surplus to gain the most benefit.
This program would be perfect to run for about 8 weeks before taking a week to deload and reassess your goals.
The exercise selection for the program is important. For most, 8x8 would be incredibly intense to perform using the big 3 movements. Therefore, variations that allow for a lighter load and a more favorable lifting position are selected in place of these heavy movements.
A lot of isolation movements are also incorporated into the program to assist with the total amount of fatigue one can expect to experience when performing an 8 x 8 program.
Each workout consists of four 8 x 8 lifts, one for every major muscle group worked that day. Also included are two 3 x 10 exercises that are more minor body part oriented that I felt were important to train during this particular program.
Weight selection will be highly individual based on the person performing the program. You also do not necessarily need to utilize the same weight for each set. Personally, I’d recommend pyramiding up and then pyramiding back down after set 5 or so.
Rest periods are 30-45 seconds in between each set and exercise. Utilize this time to change out weights and catch your breath. You’ll likely realize quickly that this program is as much of a test of your cardiovascular system as it is a test of your muscular endurance.
If you have any additional questions regarding the workout program, please be sure to leave us a comment in the comments section below.
Day 1: 8x8 Upper Workout
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Bench Press | 8 | 8 |
| Dumbbell Row | 8 | 8 |
| Standing Dumbbell Shoulder Press | 8 | 8 |
| Lat Pull Down | 8 | 8 |
| EZ Bar Curl | 3 | 10 |
| Rope Tricep Extension | 3 | 10 |
Day 2: 8x8 Lower Workout
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 8 | 8 |
| Romanian Deadlift | 8 | 8 |
| Leg Press | 8 | 8 |
| Leg Curl | 8 | 8 |
| Standing Calf Raise | 3 | 10 |
| Hyperextension | 3 | 10 |
Day 3: Off/Rest Day
On rest days do something to promote recovery. This can be SMR, mobility work, low intensity cardio, or a combination of the three.Day 4: 8x8 Upper Workout
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Lateral Raise | 8 | 8 |
| Cable Row | 8 | 8 |
| Dips | 8 | 8 |
| Inverted Row | 8 | 8 |
| Dumbbell Shrug | 3 | 10 |
| Cable Face Pull | 3 | 10 |
Day 5: 8x8 Lower Workout
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 8 | 8 |
| Barbell Hip Thrust | 8 | 8 |
| Leg Extension | 8 | 8 |
| Seated Leg Curl | 8 | 8 |
| Seated Calf Raise | 3 | 10 |
| Leg Press Calf Raise | 3 | 10 |
Weekends Off/Rest Day
On rest days do something to promote recovery. This can be SMR, mobility work, low intensity cardio, or a combination of the three.Other 8x8 Workout Notes
For those of you looking to build lean muscle mass, utilizing this routine that focuses heavily on high volume may be exactly what you need to kick start the growth process.The focus of each lift should be about feeling the movement taking place in the target muscle groups. Perform each rep in a slower fashion than you would in a strength-based program. A 2/0/2 rep tempo would be perfect.
Feel free to substitute the exercise selection for exercises of your preference. It is understandable that not all exercises are intended to be performed by everyone. However, in doing so, try your best to maintain some of the similar movement patterns listed.
I wouldn’t recommend adding additional exercises to the workout unless they are core-focused. The volume already present in the workout is plenty to stimulate muscle growth for all the major muscle groups.
You are more than welcome to combine a cardio regimen with this workout routine. That being said, I would suggest a low intensity form of cardio either post workout, on your rest days, or a combination of the two.
The workout can be used as a fat loss program if desired. However, as mentioned, it is ideal to pair it with a calorie surplus.
If you decide to give the program a try for yourself, be sure to tag us on any social posts during the time you are doing the routine!