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8 Day Plateau Breaking Workout

By Pete Khatcherian

Experience
Advanced (3+ years)
Time
55 minutes/day | 6 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Machine, Pull up bar, Trap Bar
Statistics
Average Carido Intensity
30%
Average Exertion
60%
Description

This 8 day split is designed for advanced gym goers looking to break through stalls by manipulating intensity, frequency, and volume. The workout schedule consists of taking one day off every 3 days. This won't fit the 7 day week, but it means that you don't have to confine a workout to a day of the week or a set schedule- its always shifting and will continue to provide even more variance for muscle growth. 

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Day 1 - Chest & Back

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6 sets, 5 reps, (rest 60s)
Set 1: 50% of 1RM, Set 2: 60%, Set 3: 70%, Set 4: 80%, Set 5: 90%, Set 6: 100%
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Tricep Dips
3 sets, 6 - 10 reps, (rest 60s)
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Day 2 - Legs

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6 sets, 5 reps, (rest 60s)
Set 1: 50% of 1RM, Set 2: 60%, Set 3: 70%, Set 4: 80%, Set 5: 90%, Set 6: 100%
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Day 3 - Shoulders & Arms

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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 6 - 8 reps, (rest 60s)
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Dumbbell Lateral Raise
5 sets, 10 reps, (rest 60s)
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Day 5 - Chest, Shoulders, & Triceps

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5 sets, 6 - 20 reps, (rest 60s)
Pyramiding sets highest to lowest reps
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Dumbbell Lateral Raise
5 sets, 15 - 20 reps, (rest 60s)
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Day 6 - Back & Biceps

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5 sets, 8 - 20 reps, (rest 60s)
Pyramiding sets highest to lowest reps
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3 sets, 15 - 20 reps, (rest 60s)
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3 sets, 10 - 12 reps, (rest 60s)
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Day 7 - Legs

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5 sets, 8 - 20 reps, (rest 60s)
Pyramiding sets highest to lowest reps
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Seated Calf Raise Machine
5 sets, 6 - 10 reps, (rest 60s)
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Date Created: 4/12/2018, UTC


Last Updated: 6/7/2021, UTC

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