Vince Gironda 8×8 Workout Routine

Vince Gironda is one of the most renowned names from the Golden Era of Bodybuilding. Known by the alias “the Iron Guru“, his unconventional and unorthodox methods of training still hold great relevance in the present scene of fitness and bodybuilding.

The exercise routine and training methods that he used to recommend to his trainees were unique and always delivered great results. Exercises like the guillotine press, drag curls, sternum chin-ups were introduced by him and are still being used by both amateur and professional bodybuilders around the globe.

Undoubtedly, Vince Gironda revolutionized the world of bodybuilding with his innovative approach. He introduced a workout regimen famously known as the Vince Gironda 8×8 Workout Routine. This article will provide a detailed overview of this method.

Throughout his life, Vince Gironda developed numerous workout methods. Among them, the 8×8 workout method stood out as his favorite for advanced bodybuilders. In his own words,

” I have a definite preference for the 8×8 system of sets and reps. I come back to this high intensity “Honest Workout” more often than any other for maximizing muscle fiber growth in the quickest possible time for the advanced bodybuilder.”

If your primary goal is to simultaneously reduce body fat and increase muscle size, the 8×8 workout program is highly effective and suitable for your needs.

What is the 8×8 Workout?

As the name suggests, Vince Gironda’s 8×8 training system involves completing 8 sets of 8 repetitions for various exercises.

Vince Gironda used to call it “the Honest Workout“. This is because it doesn’t involve training with ultra-heavy weights rather it makes the use of light or moderate weights. The effectiveness of this workout program is simply unparalleled.

The 8×8 workout system is distinguished by its high-volume approach, aimed at promoting hypertrophy improvements. It doesn’t rely on fancy movements. It is known for its simplicity and over the top efficacy.

Does 8×8 Workout Build Muscles?

Surely it does. If your aim is to gain a substantial amount of lean muscle mass, the Vince Gironda 8×8 workout program can certainly cater to your needs effectively.

Vince Gironda’s 8×8 method is also renowned for its ability to simultaneously build muscle and burn fat. It provides a satisfying pump while enhancing overall physical conditioning.

Program Overview

The Vince Gironda 8×8 Workout Plan is a high-volume, fast-tempo workout plan designed to promote muscle hypertrophy.

When following this workout program, you select three to four exercises for each muscle group and perform 8 sets of 8 repetitions for each exercise.

In each training session, you target two or three muscle groups, with rest intervals between sets lasting approximately 15-30 seconds. A single training session within this workout routine typically lasts no more than 60 minutes.

The Vince Gironda 8×8 workout routine assists in overloading your muscles by delivering more training in a shorter timeframe. This heightened intensity exposes them to increased stress, promoting muscle growth.

• Since this training program uses smaller rest intervals between sets, the amount of weight that you will be using would be less than your normal capability. The weight should be around 60-70% of 1RM

• At first choose a weight that is around 40% of below your 8 rep max. As you will progress through this workout plan, you can even get close to your original poundage.

In the 8×8 workout plan, you’ll use the same weight for all eight sets. It’s considered acceptable even if you’re unable to complete the last 2 or 3 reps of the 8th set.

On the contrary, if you start failing to complete the 4th or 5th rep, you must reduce the weight. If you are able to complete all the 8 sets of 8 reps, you can increase the weight in your next training session.

Vince Gironda cautioned that his 8×8 routine is not suitable for beginners. In his own words,

“You have to build up to the stage where you can benefit from this extremely advanced form of training. I doubt if anyone with less than two years of training experience could benefit from this method.”

Vince Gironda 8×8 Workout Routine

Vince Gironda 8×8 Workout Routine promotes muscle confusion which provides the muscles with the much needed “shock” that they need for growth.

You should also be prepared for significant soreness after your training sessions due to the high volume and fast tempo nature of this workout routine which has no room for longer rest intervals.

• Tempo: 2-0-2-0 (2 seconds for eccentric movement – No pause at bottom – 2 seconds for concentric movement – No pause at top)

• This is just a sample routine, you can design your own program by selecting exercises from the recommended ‘exercise selections‘ list

Day 1: Chest, Biceps and Forearms

• Decline Low Cable Crossover (Touch Hands At Waistline): 8 sets of 8 reps
• Bench Press To Neck: 8 sets of 8 reps
• Incline Dumbbell Press (Palms Facing Each Other): 8 sets of 8 reps
• Wide Grip V-Bar Dips: 8 sets of 8 reps
• Drag Curl: 8 sets of 8 reps
• Preacher Curl (Top Of Bench At Low Pec Line): 8 sets of 8 reps
• Incline Dumbbell Curl: 8 sets of 8 reps
• Zottman Curl: 8 sets of 8 reps
• Barbell Wrist Curl: 8 sets of 8 reps

Day 2: Shoulders and Triceps

• Dumbbell Side Lateral Raise Seated: 8 sets of 8 reps
• Wide Grip Upright Row: 8 sets of 8 reps
• Front To Back Barbell Shoulder Press: 8 sets of 8 reps
• Dumbbell Bent Over Rear Deltoid Lateral: 8 sets of 8 reps
• Kneeling Rope Extension: 8 sets of 8 reps
• Lying Tricep Extension: 8 sets of 8 reps
• 2 Dumbbell Tricep Kickback: 8 sets of 8 reps

Day 3: Back and Abs

• Sternum Chin Up: 8 sets of 8 reps
• High Bench Two Dumbbell Rowing: 8 sets of 8 reps
• Low Cable Row With 18″ High Pulley: 8 sets of 8 reps
• Medium Grip Lat Pulldown To Chest: 8 sets of 8 reps
• Double Crunch (Pull In Knees And Elbows Together At Same Time): 8 sets of 8 reps
• Weighted Crunch: 8 sets of 8 reps
• Lying Bent Knee Leg Raises: 8 sets of 8 reps

Day 4: Quads, Hamstrings and Calves

• Front Squat: 8 sets of 8 reps
• Hack Machine Squat: 8 sets of 8 reps
• Sissy Squat: 8 sets of 8 reps
• Leg Extension: 8 sets of 8 reps
• Supine Leg Curl: 8 sets of 8 reps
• Seated Leg Curl Machine: 8 sets of 8 reps
• Standing Calf Raise: 8 sets of 20 reps
• Seated Calf Raise: 8 sets of 20 reps

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To adhere to the Vince Gironda 8×8 workout program, mental preparation is essential. You may find this workout plan exceptionally challenging due to its high volume approach coupled with shorter rest periods between sets.

Your mindset might become a limiting factor in such circumstances, but it’s crucial to remain determined to achieve your goals with this workout program. Keep your focus on the results, and let your body simply carry out its part in accomplishing them.

Exercise Selections

As we mentioned earlier, Vince’s approach towards training was unorthodox, but at the same time, his methods were too ahead of his time.

He introduced a number of exercises that were unconventional but provided his trainees with great results. He also included some of those exercises in his 8×8 workout program.

The following list comprises the exercises that Vince Gironda recommended to perform when following the 8×8 training method. Let’s have a look at them.

Back

• Pull-Ups
• Lat Pulldowns
• Seated Rows
• T-Bar Rows
• Dumbbell Chest Supported Rows

Chest

• Flat/Incline Bench Press
• Cable Chest Press
• Dumbbell Bench Press
• Blast Strap Push-up

Legs

• Back Squats
• Leg Extensions
• Leg Press
• Hamstring Curls
• Calf Raises

Shoulders

• Seated Dumbbell Shoulder Press
• Standing Barbell Shoulder Press
• Push Press
• Dumbbell Upright Row
• Chest Supported Fly

Arms

• Tricep Pressdowns
• Close-Grip Bench Press
• Floor Press
• Zottman Curls (performed bilaterally by using either dumbbells or a barbell)
• Chin-Ups
• French Press

Vince Gironda 8×8 PDF

By now, we hope you’re motivated to give the Vince Gironda 8×8 workout program a try. To simplify this task for you, we’ve provided a Vince Gironda PDF template here. This will help you easily follow the 8×8 workout program.

You can also print this Gironda 8×8 PDF template and take it with you to the gym. It will serve as a convenient guide, allowing you to progress through your workouts without any confusion.

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The Bottom Line

Completing a full cycle of the 8×8 workout program can be quite demanding, but the results you achieve afterward will speak for themselves.

If you assume that this training approach is easy due to the lighter weights involved, it’s time to reconsider your assumptions. This high-volume training program has the potential to sculpt a physique that truly stands out.

The Vince Gironda 8×8 workout program may appear radical and rebellious compared to programs suggesting 3-4 sets of 6-12 reps for each exercise. However, its effectiveness is undeniable. While you may view the 8×8 workout program as “old,” it is by no means “obsolete.”