Unleash your potential with the 8/EAF program, an intense 8-week training journey designed to sculpt your chest, triceps, shoulders, and legs. Committing to six days a week, you'll engage in a variety of exercises, including dumbbell bench presses and machine shoulder presses, ensuring a well-rounded approach to strength and hypertrophy. Each workout is meticulously crafted to challenge your limits, helping you build muscle and improve your overall fitness. Get ready to transform your physique and elevate your performance in just two months!

8/EAF

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Seated Dip (Machine)

Tricep Pushdown (Cable)

Overhead Extension (Dumbbell)

Tricep Rope Push Down (Cable)

Chest & Triceps - Abs

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Leg Extension

Leg Press

Squat (Barbell)

Leg Curl

Hip Abductor (Machine)

Calf Raise (Machine)

Shoulder & Legs - Abs

Bench Press (Barbell)

Overhead Press (Dumbbell)

Lat Pulldown

Seated Row (Cable)

T-Bar Row

Dumbbell Row

Bicep Curl (Barbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Back & Biceps 

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