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8 x 8 Workout and Diet Plan

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8 x 8 Workout and Diet Plan - 2/21/2007 9:02:34 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

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

< Message edited by Old Navy -- 2/21/2007 9:04:01 AM >

_____________________________

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Post #: 1

RE: 8 x 8 Workout and Diet Plan - 2/21/2007 5:17:21 PM

hemmi

Posts: 14
Joined: 9/21/2006
Status: offline

Great plan,

Could it be adapted for a three day split as well

Thanks

(in reply to Old Navy)

Post #: 2

RE: 8 x 8 Workout and Diet Plan - 2/22/2007 7:46:39 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

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

(in reply to hemmi)

Post #: 3