8 x 8 Workout and Diet Plan

This is a great plan for an over 35 athlete.  I have trained with the 8 x 8 and have shown good growth and strength gain each time.  It's a fun plan that includes some good cardio.
 
8 x 8 Workout and Diet Plan
 
The purpose of this plan is to help maintain and add muscle and to increase definition and cuts.  This plan works best when used 4-6 weeks.
 
 
Weight training is four days a week and Cardio is five days a week.
 
 
Each set of exercises has a speed and endurance mode (8 x 8) and a power mode (3 x 5).  Each week, the modes are reversed.  Some exercises (as indicated) require fewer reps.
 
 
All reps are explosive – positive with a four-second count for the negative.
 
Day One - Upper Body
 
A-1    Lat pull down 3 x 5
          Rest 60 seconds between sets
 
A-2    Cable Row 8 x 8
          Rest 15 seconds between sets
 
 
 
B-1    Incline Press 3 x 5
          Rest 60 seconds between sets
 
B-2    Dumbbell Press 8 x 8
          Rest 15 seconds between sets
 
 
 
C-1    Lateral raise 2 x 5
          Rest 60 seconds between sets
 
C-2    Dumbbell Flys 4 x 8
          Rest 15 seconds between sets
 
 
 
D-1     Biceps Curls 2 x 5
           Rest 60 seconds between sets
 
D-2     Preacher Curls 4 x 8
           Rest 15 seconds between sets
 
 
 
E-1    Press down 2 x 5
          Rest 60 seconds between sets
 
E-2     Seated Extensions 4 x 8
          Rest 15 seconds between sets  
 
Day Two – Legs and Calves
 
A-1     Squats 3 x 5
          Rest 60 seconds between sets
 
A-2    Leg Press 8 x 12
          Rest 15 seconds between sets
 
B-1    Leg Extensions 8 x 12
          Rest 15 seconds between sets
 
B-2    Leg Curls 8 x 12
          Rest 15 seconds between sets
 
C-1    Lunges 8 x 12
          Rest 15 seconds between sets
 
C-2    Calve Raises 8 x 12
          Rest 15 seconds between sets
 
 
Day Three - Upper Body
 
A-1    Lat pull down 8 x 8
          Rest 15 seconds between sets
 
A-2    Cable Row 3 x 5
          Rest 60 seconds between sets
 
 
 
B-1    Incline Press 8 x 8
          Rest 15 seconds between sets
 
B-2     Dumbbell Press 3 x 5
          Rest 60 seconds between sets
 
 
 
C-1     Lateral raise 4 x 8
          Rest 15 seconds between sets
 
C-2    Dumbbell Flys 2 x 5
          Rest 60 seconds between sets
 
 
 
D-1    Biceps Curls 4 x 8
          Rest 15 seconds between sets
 
D-2    Preacher Curls 2 x 5
          Rest 60 seconds between sets
 
 
 
E-1    Press down 4 x 8
          Rest 15 seconds between sets
 
E-2    Seated Extensions 2 x 5
          Rest 60 seconds between sets  
 
Day Four – Legs and Calves
 
A-1     Squats 8 x 12
          Rest 15 seconds between sets
 
A-2    Leg Press 3 x 5
          Rest 60 seconds between sets
 
 
B-1    Leg Extensions 8 x 12
          Rest 15 seconds between sets
 
B-2    Leg Curls 8 x 12
          Rest 15 seconds between sets
 
 
C-1    Lunges 8 x 12
          Rest 15 seconds between sets
 
C-2    Calve Raises 8 x 12
          Rest 15 seconds between sets
 
 
Cardio Workout – Five Days Per Week
 
·      Begin each cardio session with a five minute warm-up
 
·      After the warm-up do the following:
 
·      20 seconds sprints, five to eight intervals
 
·      Rest 40 seconds between splits (off the machine)
 
·      Use 9 – 12% incline @ 9-12 mph
 
·      After the sprints, do 20-30 minutes on a different machine
 
 
 
 
Low Carb Meals: Three Days Of This Plan
 
Meal 1: 6 egg whites with 1 yolk, two scoops of Protein Powder, 12 oz water + ½ grapefruit

Meal 2: 6 oz turkey/fish/chicken + 3 cups vegetables

Meal 3: 6 oz turkey/fish/chicken + 3 cups vegetables

Meal 4: 6 oz turkey/fish/chicken + 3 cups vegetables

Meal 5: 6 oz turkey/chicken + 3 cups lettuce
 
 
 
Refeed Meals: One Day of This Plan (then go back to Low Carb Meals)

Meal 1: 6 egg whites with 1 yolk, two scoops of Protein Powder, 12 oz water + ½ grapefruit

Meal 2: 6 oz turkey/fish/chicken + 3 cups vegetables

Meal 3: 6 oz turkey/chicken + 3 cups vegetables

Meal 4: 6 oz turkey/chicken + 3 cup vegetables

Meal 5: Carb up Meal: 1 cup oatmeal; 6 oz sweet potato; 1 banana + 1 cup vegetables

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

Great plan,
 
Could it be adapted for a three day split as well
 
Thanks

It's a bit intense for a three-day split.  When I do 8 x 8 training, I do weights on Monday - Tuesday and Thursday - Friday.  Wednesday is a cardio only day.  And, since I do legs twice a week with this plan, have the days separated so I can rest and repair.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]