Lean Muscle Gainz

8x8 Workout-Dec. ‘24

Contributed by: Dan Groves

Save Routine

Day 1 - Upper

• Wide Grip Chest Press - Dumbbell
  8 sets × 8 reps, 30s rest
• Bent Over Dumbell Row - Dumbbell
  8 sets × 8 reps, 30s rest
• Shoulder Press - Dumbbell
  8 sets × 8 reps, 30s rest
• Front Lat Pulldown - Cable (Lat bar)
  8 sets × 8 reps, 30s rest
• Ez Bar Curl (Neutral) - EZ Curl Bar
  3 sets × 10 reps, 30s rest
• Triceps Rope Pulldown - Cable
  3 sets × 10 reps, 30s rest

Day 2 - Lower

• Goblet Squat - Dumbbell
  8 sets × 8 reps, 30s rest
• Romanian Deadlift - Barbell
  8 sets × 8 reps, 30s rest
• Leg Press - Sled
  8 sets × 8 reps, 30s rest
• Leg Curl - Cable
  8 sets × 8 reps, 30s rest
• Standing Calf Raise - Dumbbell
  3 sets × 25 reps, 30s rest
• Hyperextension - Cable
  3 sets × 10 reps, 30s rest

Day 4 - Upper

• Lateral Raise - Machine
  8 sets × 8 reps, 30s rest
• Seated Cable Row - Machine
  8 sets × 8 reps, 30s rest
• Chest Dip - Machine
  8 sets × 8 reps, 30s rest
• Inverted Row - Bodyweight/Weighted
  8 sets × 8 reps, 30s rest
• Standing Shrug - Dumbbell
  3 sets × 10 reps, 30s rest
• Face Pull - Cable
  3 sets × 10 reps, 30s rest

Day 5 - Lower

• Hack Squat - Barbell
  8 sets × 8 reps, 30s rest
• Hip Thrusts - Machine
  8 sets × 8 reps, 30s rest
• Leg Extension - Lever
  8 sets × 8 reps, 30s rest
• Seated Leg Curl - Lever
  8 sets × 8 reps, 30s rest
• Seated Calf Raise - Machine
  3 sets × 10 reps, 30s rest
• Plank - Bodyweight/Weighted
  3 sets × 30, 60 reps, 30s rest