Free personalized workout plan
|Advanced (3+ years)|
|41 minutes/day | 3 days/week | 5 weeks|
|Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss|
|Barbell, Cable, Dumbbell, EZ Bar, Machine, Pull up bar|
8x8 Workout Description
This will be a 3 day workout
Start with 60% percent of your 1 repetition max in the exercise (compound movements ideal selection), and perform 8 sets of 8 reps with 30 seconds or less of rest per set.
There will be a decrease in repetitions before lowering the weight, if you would only be able to complete 2-3 repetitions in the last 2-3 sets, the initial weight selected would be too high and would require a lighter starting weight.
|1. Machine Hack Squat||8||8||30s|
|2. Romanian Deadlift||8||8||30s|
|3. Leg Extensions||8||8||30s|
|4. Lying Leg Curls||8||8||30s|
|1. Barbell Bench Press||8||8||30s|
|2. Narrow Parallel-Grip Chin Up|
Lat pull down as a substitute
|3. Incline Dumbbell Press||8||8||30s|
|4. Seated Cable Row||8||8||30s|
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