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!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout50-70 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download 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.

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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.

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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!

And if you have any questions, always feel free to leave a comment below.

Posted on: Sun, 10/24/2021 - 19:55

Hey Josh. This is sort of like Vince Girondas 8x8 routine. But Vince also recommended doing this routine as a fullbody workout. Or at least twice a week but hitting every body part in each workout. You only have arms once a week. Your thoughts on Girondas routines. Thanks

M&S Team Badge
Posted on: Mon, 10/25/2021 - 20:00

Hey Steve, we have a feature on Gironda here on M&S, and his program has helped many people now like it did when he created it. Can't say anything bad about it. Whether you choose that or this is a matter of preference.

For those that want to see the feature on Gironda. https://www.muscleandstrength.com/articles/vince-gironda-inspired-workouts

Posted on: Sun, 10/24/2021 - 12:45

This program seems difficult to preform progressive overload on. I am trying it out starting today and was wondering if there was any suggestions on how to tackle that. Usually I need to add reps before I add weight. I am an advanced female lifter and progress a little slower in adding weight than I used to. Adding 5lbs to my bench the following week and trying to do the same amount of reps is a no-go for me. It takes me weeks of rep progression to be able to add weight.

M&S Team Badge
Posted on: Mon, 10/25/2021 - 20:03

Hey Jess, consider focusing on taking longer negatives with the same weight. This is a different way to improve strength. If you can control the same weight under longer times of tension, then you could see actual strength increases.

Joseph Hilal
Posted on: Fri, 05/28/2021 - 03:37

is there any diet that I can follow along with this program in order to loss fat and to build muscles?

M&S Team Badge
Posted on: Fri, 05/28/2021 - 09:45

Hey Joseph - we don't have an exact diet plan for this program. You can check out the diet plans we do offer here: https://www.muscleandstrength.com/diet-plans

Posted on: Sun, 02/21/2021 - 14:15

Hi, muscle & strength can you do this routine with only dumbbell , barbell, and body weight. I’m only working out from home. Thanks

M&S Team Badge
Posted on: Mon, 02/22/2021 - 10:41
Posted on: Fri, 01/15/2021 - 05:49

Hello, I am starting this program on Monday and I have a question about the time of resting between the sets. if the training lasts maximum 70' and there is a total amount of 38 sets to do, then the rest between sets is let's say 1' max? Is it possible to start the first sets with 1' rest and as you add weight, between 3rd to 5th set to take a larger break in order to heal better? And then as you decrease weight between 6th and 8th set, you can, again take 1' rest. Is that making sense? Because if I do all the sets with 1' rest, I won't be able to lift the weight, that I am lifting now...

M&S Team Badge
Posted on: Fri, 01/15/2021 - 09:29

Hey Alex - great question. Rest should be around 1 minute between sets. If the weight you're currently using is too heavy, then decrease weight in order to be able to perform all the sets safely.

Posted on: Sat, 12/05/2020 - 09:03

any exercises I can replace with leg extensions?i workout from home and don't have an leg ext machine.maybe 8 sets of 30sec on/30 sec off of wall sits with a weight vest?

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Posted on: Mon, 12/07/2020 - 09:27

Hey jackie - you can try Bulgarian split squats or do your weighted wall sits.

Chris B
Posted on: Tue, 10/13/2020 - 07:56

I’m on my second week of this workout. Only adjustments I’ve made is to super set the 3x10 exercises. On the “off” days I do light cardio and biceps. It’s a body part that needs attention and this workout doesn’t really target it. Aside from that this one has been good. Can’t wait to try another one.

M&S Team Badge
Posted on: Tue, 10/13/2020 - 09:24

Hey Chris - glad you're liking it!

Posted on: Sun, 09/27/2020 - 22:23

Josh. Hey instead of doing an upper /lower can you do this routine as a fullbody routine and if so how would you set up an 8x8 fullbody routine . Thanks

Keith Geraci
Posted on: Sun, 09/27/2020 - 16:40

I'm 66 can I use this program

M&S Team Badge
Posted on: Mon, 09/28/2020 - 13:30

Hey Keith - yes you can. Make sure you're using weight that you can move safely and with correct form for the given number of reps. You can also check out this guide for Muscle Building Over 40: https://www.muscleandstrength.com/expert-guides/over-40-muscle-building

Posted on: Sun, 09/27/2020 - 15:07

Josh!! Would it be ok to do this workout as a fullbody and if so. Do you have an 8x8 workout routine fo fullbody. Thanks

M&S Team Badge
Posted on: Mon, 09/28/2020 - 13:27

Hey Steve - it's recommended to follow the program as written. Check out this article for a full-body workout: https://www.muscleandstrength.com/workouts/muscle-strength-full-body-wor...

Posted on: Mon, 09/28/2020 - 14:30

Steve, ive actually done this as full body/ circuit and i saw better results that way. When you mix in legs it keeps your heartrate up(its tougher though, which is the point) which will help get you shredded faster. Make it your own, anytime someone says "perform as written" take that with a grain of salt. Everyones body is different, use what works for you.

Posted on: Sun, 09/27/2020 - 12:18

I will give this a try once I'm done with the other 12 week program I started from this site. Are there any caloric surplus diet plans you can recommend? Eating enough is my main culprit. Thanks in advance

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Posted on: Mon, 09/28/2020 - 13:25
Posted on: Sat, 07/11/2020 - 00:21

Hi sir i started workout from 3 month but i cant get muscles in my body so how can i get the muscle and which workout is required sir

M&S Team Badge
Posted on: Mon, 08/10/2020 - 16:15

Hey Kaushikkhatri

If you're struggling to grow then often times you aren't consuming enough calories to support growth. If you are sure that you're eating in a caloric surplus then try adding an extra set to each of your exercises and really tap your muscles out, stay intense.

Posted on: Wed, 04/29/2020 - 15:58

This workout kicks your butt...its a go to workout for me..

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Posted on: Mon, 05/04/2020 - 11:10

Yeah it's a killer routine!

Posted on: Wed, 03/04/2020 - 15:12

I will start this workout today, can I do (2 ON and 1 OFF) instead of (2 On - 1 Off - 2 On - 2 Off)

M&S Team Badge
Posted on: Thu, 03/05/2020 - 12:24

Hi Rabbie,

Yea, that should be fine.

Posted on: Sat, 02/29/2020 - 08:13

is this program suitable for beginners ?

M&S Team Badge
Posted on: Tue, 03/03/2020 - 12:33

Hi Yasmeen,

No. Start with one of these: https://www.muscleandstrength.com/workouts/beginner

Raj Kumar Joshi
Posted on: Wed, 02/26/2020 - 00:09

Hi Josh,

Looks a great programme. My goal is fat loss and weight loss. Can I use this programme for that purpose. Please guide.

Thanks a lot.

M&S Team Badge
Posted on: Wed, 02/26/2020 - 14:33

Hi Raj,

Yes, most programs can be used for either goal.

Posted on: Tue, 02/25/2020 - 07:44

Hi Josh,
Its a really nice workout circuit. My question is regarding my meal plan or calorie intake. I workout anywhere between 19:00 - 22:00 hrs, and I have my dinner by 18:00hrs. Is it recommended to have a last meal after workout and if yes what should I focus on? By the way I am 76kg, 178cm tall and 27 years old, and my target is lean muscle gain but also not gaining more weight.
Thank you

Daniel Walker
Posted on: Sun, 02/23/2020 - 14:07

Just a quick question, is this more like a circuit training type where i would move from one movement to the next body part movement, or do 8 sets of 8 chest , then 8 sets of 8 rows then 8 sets of 8 shoulders, or one set of 8 of each movement muscle group until a complete circuit then start over for 8 total circuits?

M&S Team Badge
Posted on: Mon, 02/24/2020 - 11:19

Hi Daniel,

Perform all of the sets of an exercise before moving on to the next exercise.

Posted on: Sun, 02/23/2020 - 08:02

This was a great workout and a great way to change up what I was doing. Because of availability, I lifted Mon., Tue., Thur., and Sat., and swam on Wed. and Fri. Still was tremendous. I will cycle through other workouts and come back to this one, for sure.

Posted on: Tue, 02/18/2020 - 01:35

On rest days should I drop calories to maintenance or slight deficit? Or leave in surplus?

M&S Team Badge
Posted on: Tue, 02/18/2020 - 10:02

Hi Josh,

Depends on your goals. I usually keep my calories the same throughout the week. Just makes it easier that way.

Posted on: Thu, 02/13/2020 - 07:12

Hi! Could I add some more chest exercises because I see just one.

M&S Team Badge
Posted on: Thu, 02/13/2020 - 15:31

Hi Paul,

There's 16 weekly sets for chest between the bench press and dip. That should be plenty.

Posted on: Wed, 02/05/2020 - 14:17

I really appreciate your work by posting such an amazing workouts to help people reach up their work, my question is i have been working for more than 4 years now so does this programm suits me? And can i add more excersises on upper days? For example i would like to add 1 more excersise for every muscle !
Thank u :)

M&S Team Badge
Posted on: Thu, 02/06/2020 - 10:32

Hi Fel,

You're welcome! Glad you like the workouts. I personally wouldn't as that would be a ton of volume. But, it depends on the person.

Brandon Miller
Posted on: Sat, 02/01/2020 - 14:50

How much should I increase weight? And how often?

Khalieq Ahamad
Posted on: Sun, 01/26/2020 - 18:04

Can you run on treadmill before starting weighting or straight after the weightlifting

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Posted on: Mon, 01/27/2020 - 15:25

Hi Khalieq,

I'd recommend performing your cardio after your weight training session.

Ben Postma
Posted on: Wed, 01/22/2020 - 13:02

Do these workouts need to be performed in order or can I switch up if needed.

M&S Team Badge
Posted on: Thu, 01/23/2020 - 11:48

Hi Ben,

They can be rearranged - just be sure not to schedule your upper days on consecutive days. Same goes for lower days.

Posted on: Sat, 01/18/2020 - 16:54

recommended ideal diet plan for this workout? thanks

Posted on: Thu, 01/09/2020 - 12:47

I am workingout about 3 months till now , can i start doing this routine or still early to do it now ?
Can i do some alternative such as inverted row machine instead of barbell? And machine row instead of dumbell row?
Thanks in advance