8 Day Plateau Breaking Workout

Google Sheet Workout Export

By Pete Khatcherian

Experience Intermediate (2-3 years)
Time 48 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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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Description


Day 1 - Chest & Back

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
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%
Time between exercises: 0s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 6-8 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Tricep Dips
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, 5-8 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 2 - Legs

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
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%
Time between exercises: 0s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Barbell Straight-Leg Deadlift demonstrationPlay Barbell Straight-Leg Deadlift demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Lying Cable Hamstring Curl demonstrationPlay Lying Cable Hamstring Curl demonstration
3 sets, 6-8 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
5 sets, 10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 3 - Shoulders & Arms

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Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3 sets, 6-8 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
5 sets, 10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 5 - Chest, Shoulders, & Triceps

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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5 sets, 6-20 reps, (rest 60s)
Pyramiding sets highest to lowest reps
Time between exercises: 0s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Flat Bench Cable Flyes demonstrationPlay Flat Bench Cable Flyes demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
5 sets, 15-20 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Reverse Grip Triceps Pushdown demonstrationPlay Reverse Grip Triceps Pushdown demonstration
5 sets, 15-20 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 6 - Back & Biceps

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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 8-20 reps, (rest 60s)
Pyramiding sets highest to lowest reps
Time between exercises: 0s
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Trap Bar Rack Pull demonstrationPlay Trap Bar Rack Pull demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 7 - Legs

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Barbell Front Squat demonstrationPlay Barbell Front Squat demonstration
5 sets, 8-20 reps, (rest 60s)
Pyramiding sets highest to lowest reps
Time between exercises: 0s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
5 sets, 10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Lying Cable Hamstring Curl demonstrationPlay Lying Cable Hamstring Curl demonstration
5 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Seated Calf Raise Machine
5 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Date Created: 4/12/2018, UTC


Last Updated: 12/5/2021, UTC

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