8x8 Gironda

This program aims to rapidly build dense through extreme volume and metabolic stress, using lighter weights for 8 sets of 8 reps with 30 second rests to maximize pump, time under tension. It is an “honest workout” for aesthetics, not maximal strength. 

Run this 4-day split for 4-6 weeks, focusing on 3-5 exercises per session with progressive overload via weight increases every 1-2 weeks. Use 65-70% of your 8-rep max, prioritizing perfect form and constant tension—no locking out joints. Form > weight.

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Week 1

Pull-Up (Bodyweight)

Seated Row (Cable)

Pullover (Dumbbell)

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Back / Triceps

Hack Squat

Single Leg Press

Stiff Leg Deadlift

Legs

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Standing Calf Raise

Floor Chest Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Zottman Curl

Drag Curl

Chest

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