8x8, but quick…

Program Description

Novice friendly program, geared towards aesthetics, but with linear progression applied to also increase strength. This program is intended for busy people who may not be able to devote enough time for 5 or more weight/lifting workouts, on top of getting their base steps/activity and cardio in. The program is divided into Horizontal Upper, Vertical Upper, Legs. This way you are working both push and pull in each upper workout, to maintain a little more balance. The “base” lifts are structured in 8x8 style (ala Vince Gironda).. For these lifts, pick a starting weight around 60% of your 1RM, or what you could do for a solid set of 12. Then, only rest 30-45sec between sets. Done properly this can be a solid cardio stimulation. The accessory lifts are done in more traditional 3x12-15. Guillotine Press is there as this is Vince Gironda inspired, but it is by no means required. You can substitute regular Bench, or any horizontal press variation. You do you, whatever gives you the best chest stimulation/connection. The bodyweight pull-ups can definitely be regressed as needed. Work up to 8x8, 8x2/3/4 is still worthwhile, even negatives or substituting lat pulldowns instead. Whatever feels best, and allows you to get a good workout in. Gironda was not a fan of heavy back squats, but they work. So pick whichever squat variation feels the best to you (be it low bar, high bar, front, hack, or sissy). I like Front for the quad emphasis , but again, you do you. All that said, feel free to substitute any exercise, as long as it’s a similar movement pattern. Whatever floats your boat. Increase weight used each week by 2.5 or 5 pounds, depending on how easy the previous week felt.

Program Overview

Summary