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8 Day Plateau Breaking Workout

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

6 days

Time

55 minutes

Genders

Male

Goals

Build Muscle (Male)
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.

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar, Trap Bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

55 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
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.

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar, Trap Bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Day 3 - Shoulders & Arms

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets6 - 8 reps60s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets10 reps60s
3. Barbell Biceps Curl
Barbell Biceps Curl
5 sets6 - 10 reps60s
4. Standing Dumbbell Biceps Curl3 sets6 - 10 reps60s

Day 5 - Chest, Shoulders, & Triceps

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ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
5 sets20 - 6 reps60s
Pyramiding
2. Incline Dumbbell Press
Incline Dumbbell Press
3 sets6 - 10 reps60s
3. Hammer Strength Bench Press
Hammer Strength Bench Press
3 sets10 reps60s
4. Flat Bench Cable Flyes
Flat Bench Cable Flyes
3 sets12 - 15 reps60s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets15 - 20 reps60s
6. Reverse Grip Triceps Pushdown5 sets15 - 20 reps60s

Date Created: 4/12/18, 10:28 PM


Last Updated: 9/12/20, 9:39 PM

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