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Vince Gioranda’s 8x8

by Andrew C.
32 athletes joined

Program Description

The ultimate bodybuilding program from the iron guru. It’s also meant to be tailored to the individual, so be sure to customize it to your needs

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2024 03:10
  • Last Edited
    Jun 18, 2025 11:24

Summary

Transform your physique with Vince Gioranda’s 8x8 program, a comprehensive 8-week journey designed to build strength and muscle through a structured 5-day training split. Each session focuses on high-volume, compound movements like barbell squats and overhead presses, ensuring you push your limits while targeting all major muscle groups. With a mix of equipment, including barbells and bodyweight exercises, you’ll enhance your overall fitness in a garage gym setting. Get ready to embrace the grind and achieve the results you’ve been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
70%
2
Lat Pulldown
8
8 reps
70%
3
Abs Crunch (Weighted)
8
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
70%
2
Lat Pulldown
8
8 reps
70%
3
Abs Crunch (Weighted)
8
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
70%
2
Lat Pulldown
8
8 reps
70%
3
Abs Crunch (Weighted)
8
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
70%
2
Lat Pulldown
8
8 reps
70%
3
Abs Crunch (Weighted)
8
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
70%
2
Lat Pulldown
8
8 reps
70%
3
Abs Crunch (Weighted)
8
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
70%
2
Lat Pulldown
8
8 reps
70%
3
Abs Crunch (Weighted)
8
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
70%
2
Lat Pulldown
8
8 reps
70%
3
Abs Crunch (Weighted)
8
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
70%
2
Lat Pulldown
8
8 reps
70%
3
Abs Crunch (Weighted)
8
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
70%
2
Hamstring Curl
8
8 reps
70%
3
Standing Calf Raise
8
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
70%
2
Hamstring Curl
8
8 reps
70%
3
Standing Calf Raise
8
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
70%
2
Hamstring Curl
8
8 reps
70%
3
Standing Calf Raise
8
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
70%
2
Hamstring Curl
8
8 reps
70%
3
Standing Calf Raise
8
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
70%
2
Hamstring Curl
8
8 reps
70%
3
Standing Calf Raise
8
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
70%
2
Hamstring Curl
8
8 reps
70%
3
Standing Calf Raise
8
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
70%
2
Hamstring Curl
8
8 reps
70%
3
Standing Calf Raise
8
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
70%
2
Hamstring Curl
8
8 reps
70%
3
Standing Calf Raise
8
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
8 reps
70%
2
Bicep Curl (Barbell)
8
8 reps
70%
3
Dip (Bodyweight)
8
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
8 reps
70%
2
Bicep Curl (Barbell)
8
8 reps
70%
3
Dip (Bodyweight)
8
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
8 reps
70%
2
Bicep Curl (Barbell)
8
8 reps
70%
3
Dip (Bodyweight)
8
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
8 reps
70%
2
Bicep Curl (Barbell)
8
8 reps
70%
3
Dip (Bodyweight)
8
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
8 reps
70%
2
Bicep Curl (Barbell)
8
8 reps
70%
3
Dip (Bodyweight)
8
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
8 reps
70%
2
Bicep Curl (Barbell)
8
8 reps
70%
3
Dip (Bodyweight)
8
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
8 reps
70%
2
Bicep Curl (Barbell)
8
8 reps
70%
3
Dip (Bodyweight)
8
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
8 reps
70%
2
Bicep Curl (Barbell)
8
8 reps
70%
3
Dip (Bodyweight)
8
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
8
8 reps
RPE 8
2
Tricep Pushdown (Cable)
8
8 reps
RPE 8
3
Abs Crunch (Bodyweight)
8
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
8
8 reps
RPE 8
2
Tricep Pushdown (Cable)
8
8 reps
RPE 8
3
Abs Crunch (Bodyweight)
8
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
8
8 reps
RPE 8
2
Tricep Pushdown (Cable)
8
8 reps
RPE 8
3
Abs Crunch (Bodyweight)
8
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
8
8 reps
RPE 8
2
Tricep Pushdown (Cable)
8
8 reps
RPE 8
3
Abs Crunch (Bodyweight)
8
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
8
8 reps
RPE 8
2
Tricep Pushdown (Cable)
8
8 reps
RPE 8
3
Abs Crunch (Bodyweight)
8
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
8
8 reps
RPE 8
2
Tricep Pushdown (Cable)
8
8 reps
RPE 8
3
Abs Crunch (Bodyweight)
8
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
8
8 reps
RPE 8
2
Tricep Pushdown (Cable)
8
8 reps
RPE 8
3
Abs Crunch (Bodyweight)
8
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
8
8 reps
RPE 8
2
Tricep Pushdown (Cable)
8
8 reps
RPE 8
3
Abs Crunch (Bodyweight)
8
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
8 Sets
8 Reps
70%
2
Hamstring Curl
8 Sets
8 Reps
70%
3
Standing Calf Raise
8 Sets
8 Reps
70%
Day 3
1
Overhead Press (Barbell)
8 Sets
8 Reps
70%
2
Bicep Curl (Barbell)
8 Sets
8 Reps
70%
3
Dip (Bodyweight)
8 Sets
8 Reps
@7
Day 1
1
Bench Press (Barbell)
8 Sets
8 Reps
70%
2
Lat Pulldown
8 Sets
8 Reps
70%
3
Abs Crunch (Weighted)
8 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
8 Sets
8 Reps
70%
Day 5
1
Underhand Lat Pulldown
8 Sets
8 Reps
@8
2
Tricep Pushdown (Cable)
8 Sets
8 Reps
@8
3
Abs Crunch (Bodyweight)
8 Sets
8 Reps
@8