8 Day Plateau Breaking Workout

By Pete Khatcherian

	Intermediate (2-3 years)
	48 minutes/day \| 6 days/week
	Build Muscle
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Dips (Parallel) Bar, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack, 45 Degree Leg Press Machine, Hi-Lo Pulley Cable Machine, Decline Bench, Ankle Cuff Attachment, Weight Plate, Chest Press (Bench Press) Machine, Single Grip Handle Strap, Rope Cable Machine, Straight Bar Attachment, Trap Bar, Leg Extension Machine, Seated Calf Raise Machine, Steps, Bodyweight Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1 - Chest & Back

Day 2:

Day 2 - Legs

Day 3:

Day 3 - Shoulders & Arms

Day 4:

Rest

Day 5:

Day 5 - Chest, Shoulders, & Triceps

Day 6:

Day 6 - Back & Biceps

Day 7:

Day 7 - Legs

Day 8:

Rest

Day 1 - Chest & Back

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	6 sets	5 reps	60s
2.Incline Dumbbell Press	3 sets	6-8 reps	60s
3.Tricep Dips	3 sets	6-10 reps	60s
4.Pull-up	3 sets	5-8 reps	60s
5.Barbell Pendlay Row	3 sets	6-10 reps	60s
6.Lat Pulldown	3 sets	6-10 reps	60s

Day 2 - Legs

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	6 sets	5 reps	60s
2.45 Degree Leg Press	3 sets	6-10 reps	60s
3.Barbell Straight-Leg Deadlift	5 sets	5 reps	60s
4.Lying Cable Hamstring Curl	3 sets	6-8 reps	60s
5.Barbell Standing Leg Calf Raise	5 sets	10 reps	60s

Day 3 - Shoulders & Arms

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	3 sets	6-8 reps	60s
2.Dumbbell Lateral Raise	5 sets	10 reps	60s
3.Barbell Biceps Curl	5 sets	6-10 reps	60s
4.Standing Dumbbell Biceps Curl	3 sets	6-10 reps	60s

Day 5 - Chest, Shoulders, & Triceps

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Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press See Exercise Notes	5 sets	6-20 reps	60s
2.Incline Dumbbell Press	3 sets	6-10 reps	60s
3.Hammer Strength Bench Press	3 sets	10 reps	60s
4.Flat Bench Cable Flyes	3 sets	12-15 reps	60s
5.Dumbbell Lateral Raise	5 sets	15-20 reps	60s
6.Reverse Grip Triceps Pushdown	5 sets	15-20 reps	60s

Day 6 - Back & Biceps

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Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row See Exercise Notes	5 sets	8-20 reps	60s
2.Barbell Shrug	3 sets	15-20 reps	60s
3.Trap Bar Rack Pull	3 sets	10-12 reps	60s
4.Pull-up	3 sets	6-10 reps	60s
5.Lat Pulldown	3 sets	6-10 reps	60s

Day 7 - Legs

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Exercise	Sets	Reps	Rest
1.Barbell Front Squat See Exercise Notes	5 sets	8-20 reps	60s
2.Leg Extensions	5 sets	10 reps	60s
3.Lying Cable Hamstring Curl	5 sets	6-10 reps	60s
4.Seated Calf Raise Machine	5 sets	6-10 reps	60s
5.Standing Calf Raises	3 sets	8-12 reps	60s

Date Created: 4/12/2018, UTC

Last Updated: 12/5/2021, UTC

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