8x3 Workout Routine

8 WEEK BUILD-UP ROUTINE. If youre training back a typical workout using 10 x 3 would look like this.

8x3 Method Training For Gains

However this kind of training isnt good for hypertrophy.

8x3 workout routine. Week 1 workout 1 - 8x2. Rest at least a day between each sessionfor instance you can train on Monday Wednesday and Friday. 4 x 3 75 of 1-RM Week 10.

On the last two workouts of the week you will do 5 work sets of each exercise and the same 3-4 gradually heavier preparation sets. Biceps 8x3 Triceps 8x3 Day 2 Legs Squats 5x5 etc Deadlifts 5x5 etc. Ideally all the work sets would use the same weight.

Id suggest scheduling no more than two workouts per week for the ten by three sessions and using lower intensity work on the other days. Once you do so weight is added to the bar and you start all over again with an 8x2. What are the fastest strength programs that include serious hypertrophy.

This is all covered in much more detail in my Womens Course and Mens Course. You can try to max out with. Stick with one exercise for strength training and either hit up assistance movements to follow or do higher reps for the other big movement you had scheduled.

A sample training schedule is as follows. Routine 2 Squats Deadlifts. A good sample split would be.

Reps Close Grip Bench Press 5 5 Incline Bench Press 3 8 Dumbbell Rows 3 10 Pull Ups 3 AMAP Military Press 3 10 Two Arm Seated Dumbbell Extension 3 10 Barbell Curls 3 10. You will use 80-95 percent of your calculated maximum for one to two sets of one rep for each exercise. 3 x 2 90 OF 1-RM This is a basic program to allow you to progress quickly.

Deload 50 of 1-RM Week 9. Rest 2 minutes between each set and no longer. I recommend a 2-day split.

Back Chest and Legs. So 2 exercises for back 2 exercises for chest 2 exercises. Deadlifts on Monday day 1 bench presses on Wednesday day 2 and squats on Friday day 3.

Then back to your pullups etc etctaking 30 secs of rest between your pullups and bench. If hogging the rack is the issue you could switch the exercises so that they arent rack intense. After you determine your 1RM in any major lift you multiply it.

Do the 8x3 and 3x8 for one lift 1st rather than split it up I prefer this method. 4 x 4 55 of 1-RM Week 8. 5 x 5 bench press and chins 3-4 x 6-8 of another upper-body pair.

The 33 stands for 3 sets of 3 reps and you will be using some of the heaviest weight on these days. I just started trying a new strength hypertrophy program and Im having high frequency withdrawal. The benchpress workout is to be done twice per week.

But when youre not doing this program feel free to use varying rep ranges if you feel you can handle it. This means all reps should be done with pauses. January 22 2014 by Cutty Powerlifting routines focus a lot on training a high volume phase and a competition or peaking phase.

Shoulders Biceps Triceps and Abs. In my opinion frequent lower rep training is the fastest way to get stronger at an exercise. On each training day you will perform two exercises using the 8x2 pattern.

This is an 8 week cycle that consists of two phases. Your nervous system and performance will thank you. Day3 Rest Day 4 Back Deadlift 5x5 etc BentOver Rows 5x5 etc Arms again 8x3 Im trying to build strength and mass.

The second eight weeks will have a different routine for each day. Week 1 workout 2 -. Mar 9 2016.

Routine 1 Bench Overhead Press. Please note that you are training each major lift twice a week. Just as with the original you base the program on a percentage of your 1RM.

Your moment of instant gratification awaits. Powerbuilding Routine Now that we have an understanding of the Hepburn 8x2 to 8x3 system its time to lay out a full powerbuilding routine. You should feel energized not fatigued after your workout.

You will perform 5 reps on the four main lifts of the workout 10 reps on the upper body assistance exercise and 50 meters on the loaded carry. For the first eight weeks do the same bench press workout both days of the week. Lets say you are doing a full body workout and you are done with legs I dont superset legs.

Theres nothing wrong with following an 83 deadlift workout with a few sets of 10-12 on the bench press. What do you think. Perform each of the following three workouts once a week for eight weeks prioritizing chest and triceps by doing Workout 1 the first every week.

For example 7 sets x 3 reps at a lower percentage 50-60 of. This way only the 1st exercise on day 2 requires the rack. Just as with the original you use 863 with major compound movements like bench press squat deadlifts and overhead pressing.

Power Work Progression. So after your first set of pullups you go to the bench and knock out a set. You dont want this workout to turn into a marathon session.

Of course the way you format your workouts is completely up to you just as long you use a heavy compound movement for your staple exercise it should go without. Monday Wednesday and Friday Press - 320 pounds - sets of two repetitions. You are on to back and chest now.

I advocate training the way you compete. Rest or easy cardio. Also dont forget you will do maximum strength training on only one exercise per day.

10 x 3 front squat and power cleans. Because of this it will take you 4 weeks to transition from an 8x2 to an 8x3. Ps I performed the 5x5 on Chest day and didnt get sore period.

Dumbbell Press - pair of 135s - sets of three repetitions.

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