{"id":5665,"date":"2022-07-15T18:44:10","date_gmt":"2022-07-15T16:44:10","guid":{"rendered":"https:\/\/www.hevyapp.com\/?p=5665"},"modified":"2026-01-05T10:34:47","modified_gmt":"2026-01-05T09:34:47","slug":"girondas-8x8-training","status":"publish","type":"post","link":"https:\/\/www.hevyapp.com\/girondas-8x8-training\/","title":{"rendered":"Complete Guide to the Vince Gironda Workout 8×8 Method (2026)"},"content":{"rendered":"\n

Vince Gironda was a renowned bodybuilder, coach, and author. He was a co-founder of a supplement company NSP Nutrition and is the person who developed Gironda’s 8×8 training. His nickname back in the day was the Iron Guru. <\/p>\n\n\n\n

Gironda’s 8×8 is a method, unlike any workout plan<\/a> you’ve seen before. One of the defining features is that you must perform 8 sets of 8 reps on exercises. The late Vince Gironda was considered an eccentric bodybuilding coach<\/a>, but he claimed it was the “honest” workout. Vince deemed his method honest because it forces you to use lighter (“humbling”) weights to complete each workout. <\/p>\n\n\n\n

The 8×8 program is similar to German volume training<\/a>, which was created in the 1970s and made popular by Rolf Feser, the national weightlifting coach. The training consists of 10 sets and 10 reps which you would do three times every five days. <\/p>\n\n\n\n

The 8×8 Gironda program was designed strictly for aesthetic improvements and is therefore not suited for people interested in maximizing physical abilities: strength, power, and explosiveness. Vince used to prescribe his method primarily to people during contest preparation, and many found great success with it, considering how simple it is. <\/p>\n\n\n\n\n\n

To apply the method, you must pick a load that’s 60 to 70% of your one-rep max (1 RM), preferably on compound exercises like the bench press instead of isolation movements, such as lateral raises. You must do 8 sets of 8 reps, resting for only 30 seconds. The program allows you to do 8×8 on up to four movements per session, but we recommend starting with one to see how the method feels. <\/p>\n\n\n\n

The 8×8 method is good and will get you to work hard to complete all the sets. Training with 60 to 70% of your max and only doing sets of 8 reps might feel easy, but do that eight times within six to eight minutes on a compound lift to see if that’s the case. Working out in such a way leads to lots of metabolic stress, burns calories, and improves your endurance (1<\/a>, 2<\/a>).<\/p>\n\n\n\n

You can create and log your Vince Gironda workout with Hevy<\/a> and monitor your progress. <\/p>\n\n\n\n

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What are the Benefits of an 8×8 Vince Gironda Workout? <\/h2>\n\n\n\n

1. Great For Muscle Gain<\/h3>\n\n\n\n

While heavy weight training is often deemed the holy grail for muscle growth, much can be said about utilizing lighter loads to stimulate hypertrophy. Gironda’s 8×8 plan is based on training with moderate loads but doing a lot of work in little time, resulting in massive disruptions that can lead to more growth (1<\/a>, 3<\/a>).<\/p>\n\n\n\n

2. Endurance Benefits<\/h3>\n\n\n\n

Gironda’s 8×8 plan follows a typical training structure where you do a bout of activity, take a break, and repeat until you complete all sets and go down the list of exercises. But, unlike most plans, 8×8 has you train in a moderately high repetition range and rest for 30 seconds or less. Doing so increases your average heart rate and improves your endurance (2<\/a>).<\/p>\n\n\n\n

3. Time-Efficient Training<\/h3>\n\n\n\n

The beauty of Gironda’s training plan is that you can work your entire body and cause a significant disruption in as little as 30 minutes. On average, each exercise will take 6 to 8 minutes to complete. Two movements and a warm-up would take 20 to 25 minutes.<\/p>\n\n\n\n

4. Good For Developing Grit<\/h3>\n\n\n\n

Doing an 8-rep set with 60% of your max is easy, and most people wouldn’t even break a sweat. But repeating that 8, 16, 24, or 32 times inside a single session is a huge challenge that shows you where your limits lie. <\/p>\n\n\n\n

Gironda’s 8×8 is excellent for developing grit because you have clear rules to follow, and there is no way to deviate from the plan and make it easier for yourself. You must dig deep and find the discipline to keep going, despite your burning muscles and lungs.<\/p>\n\n\n\n

Rules of the Workout <\/h2>\n\n\n\n

Rule: Rest Periods<\/h3>\n\n\n\n
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Your rest periods play a pivotal role in Gironda’s 8×8 plan. The objective is to recover for 30 or fewer seconds between sets, thus keeping your heart rate elevated and causing more metabolic stress.<\/p>\n\n\n\n

Logging workouts with Hevy makes it effortless to track your rest times. Simply set a rest period for each exercise in a session, and the automatic timer<\/a> will start when you mark a set as complete.<\/p>\n\n\n\n

Rule: Training Tempo<\/h3>\n\n\n\n

Vince Gironda’s 8×8 plan is based on fast execution. You must perform repetitions at a moderate to quick tempo, always training through a full range of motion. <\/p>\n\n\n\n

The program calls for quick repetitions, but that doesn’t mean you should dive-bomb squats (dropping uncontrollably) or the barbell during a bench press. Always control the weight and maintain a steady tempo from start to finish.<\/p>\n\n\n\n

Rule: Load Progression<\/h3>\n\n\n\n

Progressing the load always plays a role in long-term improvements because you must continually shock your muscles (4<\/a>). <\/p>\n\n\n\n

Gironda’s plan doesn’t specify a progression scheme, but you should increase the load to keep yourself challenged over the weeks. Of course, you have to be conservative because attempting to lift too much weight can stop you from completing all 8 reps.<\/p>\n\n\n\n

Log your workouts in Hevy so you can monitor your performance on each lift<\/a> and display the important training data on graphs.<\/p>\n\n\n\n

Rule: Exercise Selection<\/h3>\n\n\n\n

Gironda’s 8×8 plan works with a wide range of exercises, but it’s best to apply the principles to compound exercises like squats, bench presses, overhead presses, and barbell rows. <\/p>\n\n\n\n

One reason is that you can train with reasonably heavy weights for 8 reps without risking technique breakdown. In contrast, doing 8 reps on movements like lateral raises could lead to poor training form and higher injury risk.<\/p>\n\n\n\n

What About Cardio?<\/h2>\n\n\n\n

Unlike many bodybuilders and personal trainers<\/a> from his time, Vince Gironda didn’t believe cardio was necessary for melting fat. Some sources claim that Gironda was so against cardio that he would remove people from his gym for discussing activities like running. <\/p>\n\n\n\n

Judging by his training approach, it is safe to say that Vince enjoyed aerobic training but preferred to combine it with lifting weights. He believed doing so would deliver much quicker and more pronounced benefits without having trainees waste their time on dull activities. <\/p>\n\n\n\n

Instead of doing a slow training session and dedicating 30, 40, or even 50 minutes to cardio, Vince would speed up his lifting sessions to push himself hard, build muscle, and work on his endurance. <\/p>\n\n\n\n

Aerobic exercise is<\/em> valuable and offers numerous benefits related to health, well-being, and energy levels (5<\/a>). Developing your cardiovascular system is also necessary to perform at your best and recover well from weight training (6<\/a>). <\/p>\n\n\n\n

That said, we recommend keeping cardio exercise, such as running, low while following Gironda’s 8×8 program. For one, the 8×8 program will work your cardiovascular system well and help you burn extra calories to support fat loss. Second, cardio can interfere with your recovery, leading to a drop in your lifting performance (7<\/a>). <\/p>\n\n\n\n

If you must do cardio, keep your sessions light and short\u2013\u2013no longer than 20 to 30 minutes. It’s also best to do your cardio on rest days to minimize the risk of it interfering with your weight sessions.<\/p>\n\n\n\n

Exercise Selection With the 8×8 Workout<\/h2>\n\n\n\n

As discussed above, you should apply Gironda’s training principles to compound exercises simply because they are more effective, better suited for 8-rep sets, and allow for good overload.<\/p>\n\n\n\n

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You can start with machine-based compound movements before using free weights. For instance, apply the 8×8 principles to the leg press instead of starting with barbell back squats.<\/p>\n\n\n\n

Similarly, use a chest press machine instead of doing the bench press, a T-bar station instead of barbell rows, and a machine shoulder press instead of standing overhead presses. You can also work with dumbbells if that’s what you prefer. For instance, you can have dumbbell-only back workouts<\/a> if you can’t do pull-ups and don’t have a barbell around.<\/p>\n\n\n\n

Here is a list of good compound exercises you can do:<\/strong><\/p>\n\n\n\n

Bench Press <\/a>(Barbell, Dumbbell)<\/td>Incline Bench Press (Barbell, Dumbbell)<\/td>Bench Press – Close Grip (Barbell)<\/td><\/tr>
Floor Press (Barbell, Dumbbell)<\/td>Shoulder Press (Barbell, Dumbbell)<\/td>Chest Press (Machine)<\/td><\/tr>
Chin Up<\/td>Pull Up<\/a><\/td>Push Up<\/td><\/tr>
Seated Shoulder Press (Machine)<\/td>Push Press<\/td>Overhead Press (Barbell, Dumbbell)<\/td><\/tr>
Bent Over Row (Barbell)<\/td>Pendlay Row (Barbell)<\/td>T Bar Row<\/td><\/tr>
Upright Row <\/a>(Barbell, Dumbbell)<\/td>Chest Supported Incline Row (Dumbbell)<\/td>Shrug<\/a> (Barbell, Dumbbell)<\/td><\/tr>
Romanian Deadlift (Barbell, Dumbbell)<\/td>Squat (Barbell)<\/td>Front Squat<\/td><\/tr>
Goblet Squat<\/a><\/td>Hack Squat (Machine)<\/td>Leg Press (Machine)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Explore Hevy’s exercise library<\/a> for 400+ effective exercises, many of which you can add to a Gironda-style training approach. Each movement comes with step-by-step instructions and a demo animation. Click here<\/a> to learn about the programming options you get inside the app.<\/p>\n\n\n\n

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The good news is that you don’t have to limit yourself to compound exercises because you can mix them with isolation movements. <\/p>\n\n\n\n

For example, you can start with one compound 8×8 activity and mix it with regular assistance and isolation exercises. Once you gain experience with 8×8 training, you can introduce a second, third, and even fourth 8×8 movement, making them the majority of your training sessions.<\/p>\n\n\n\n

Here is a list of isolation movements you can include in your workouts alongside the 8×8 exercises:<\/strong><\/p>\n\n\n\n

Chest Fly (Dumbbell)<\/td>Cable Fly Crossover<\/td>Leg Extension (Machine)<\/td><\/tr>
Lying Leg Curl (Machine)<\/td>Seated Calf Raise<\/td>Standing Calf Raise (Machine)<\/td><\/tr>
Lateral Raise<\/a> (Dumbbell)<\/td>Face Pull<\/td>Rear Delt Reverse Fly (Machine) <\/td><\/tr>
Triceps Rope Pushdown<\/td>Triceps Kickback<\/a><\/td>Bicep Curl<\/a> (Barbell, Machine, Dumbbell)<\/td><\/tr>
Hammer Curl<\/a> (Band, Dumbbell, Cable)<\/td>EZ Bar Biceps Curl<\/td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Sample Workout Plans<\/h2>\n\n\n\n

3 Day Split<\/h3>\n\n\n\n

A 3-day split<\/a> is one where you do three weekly sessions. It’s best to have at least a day of recovery between workouts to ensure optimal recovery. For example, you can train Mondays-Wednesdays-Fridays or Tuesdays-Thursdays-Saturdays. <\/p>\n\n\n\n

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The following routine borrows from the principles of push\/pull\/legs splits<\/a>. Day one is push, day two is pull, and day three is legs. Complete the three sessions, take a break, and return to the gym for week two.<\/p>\n\n\n\n

Day 1: Push<\/strong><\/td>Day 2: Pull<\/strong><\/td>Day 3: Legs<\/strong><\/td><\/tr>
Bench Press (Barbell) <\/strong>
8×8
Seated Shoulder Press (Machine) <\/strong>
8×8
Incline Bench Press (Dumbbell)<\/strong>
3 sets of 8 to 12 reps
Lateral Raise (Dumbbell)<\/strong> 
2-3 sets of 12 to 20 reps
Triceps Rope Pushdown<\/strong>
2-3 sets of 12 to 20 reps<\/td>		Bent Over Row (Barbell)<\/strong> 
8×8
Chest Supported Incline Row (Dumbbell) <\/strong>
8×8
Lat Pulldown (Cable)<\/strong>
3 sets of 10 to 12 reps
Bicep Curl (Dumbbell)<\/strong> 
3 sets of 12 to 15 reps
Hammer Curl (Dumbbell) <\/strong>
3 sets of 12 to 15 reps
Face Pull <\/strong>
3 sets of 15 to 25 reps<\/td>		Squat (Barbell) <\/strong>
8×8
Romanian Deadlift (Dumbbell) <\/strong>
8×8
Leg Extension (Machine)<\/strong> 
3 sets of 12 to 15 reps
Glute Bridge<\/strong>
3 sets of 12 to 20 reps
Standing Calf Raise (Machine)<\/strong>
3 sets of 12 to 15 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
Save these workouts to your Hevy app profile:<\/strong><\/p>\n\n\n\n

<\/p>\n\n\n\n

  1. Open hevy.com<\/a> and log in with your Hevy app credentials (skip this step if you\u2019re on your phone and you\u2019ve installed Hevy<\/a>).<\/li>
  2. Open this link<\/a> and tap Save Folder<\/strong>. The routines will appear in your library (in the Hevy app\u2019s Workout<\/strong> tab).<\/li><\/ol>\n\n\n\n
    \"\"<\/a><\/figure>\n\n\n\n<\/div><\/div>\n\n\n\n

    Schedule<\/strong> 
    Monday – Push
    Tuesday – Off
    Wednesday – Pull
    Thursday – Off
    Friday – Legs
    Saturday – Off
    Sunday – Off<\/p>\n\n\n\n

    5 Day Split<\/h3>\n\n\n\n

    As the name suggests, a 5-day split<\/a> is one where you complete five weekly training sessions. Training five times per week is more challenging because you have less time to recover, but you can still design your weekly training so that individual muscles get enough time to recover. <\/p>\n\n\n\n

    One good option is to leverage a body part (bro) split, where you train each major muscle group once per week. For example, you can have a shoulder workout<\/a>, an arms day, a session for your back, and more. <\/p>\n\n\n\n

    Day 1: Chest<\/strong><\/td>Day 2: Back<\/strong><\/td>Day 3: Legs and Abs<\/strong><\/td><\/tr>
    Bench Press (Barbell)<\/strong>
    8×8
    Incline Bench Press (Dumbbell)<\/strong>
    8×8
    Push Up<\/strong>
    3 sets of 5 to 20 reps
    Cable Fly Crossover<\/strong>
    3 sets of 15 to 20 reps<\/td>    		Pendlay Row (Barbell)<\/strong>
    8×8 
    T Bar Row <\/strong>
    8×8 
    Lat Pulldown (Cable)<\/strong>
    3 sets of 10 to 12 reps
    Seated Cable Row<\/strong>
    3 sets of 12 to 15 reps<\/td>    		Squat (Barbell)<\/strong>
    8×8
    Romanian Deadlift (Dumbbell)<\/strong>
    8×8
    Leg Extension (Machine)<\/strong>
    3 sets of 12 to 15 reps
    Lying Leg Curl (Machine)<\/strong>
    3 sets of 12 to 15 reps
    Seated Calf Raise<\/strong>
    2 sets of 15 to 20 reps
    Cable Twist (Down to up)<\/strong>
    2 sets of 12 to 20 reps (per side)
    Lying Leg Raise<\/strong>
    2 sets of 15 to 30 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
    Day 4: Shoulders and Traps<\/strong><\/td>Day 5: Biceps and Triceps<\/strong><\/td><\/tr>
    Shoulder Press (Barbell)<\/strong>
    8×8
    Shrug (Barbell)<\/strong>
    8×8
    Upright Row (Dumbbell)<\/strong> 
    3 sets of 8 to 12 reps
    Lateral Raise (Dumbbell) <\/strong>
    3 sets of 12 to 15 reps
    Face Pull<\/strong>
    3 sets of 15 to 25 reps<\/td>    		Bicep Curl (Barbell)<\/strong>
    8×8
    Bench Press – Close Grip (Barbell) <\/strong>
    8×8
    Triceps Rope Pushdown<\/strong>
    3 sets of 12 to 15 reps
    Bicep Curl (Dumbbell)<\/strong>
    3 sets of 12 to 15 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
    Save these workouts to your Hevy app profile:<\/strong><\/p>\n\n\n\n

    <\/p>\n\n\n\n

    1. Open hevy.com<\/a> and log in with your Hevy app credentials (skip this step if you\u2019re on your phone and you\u2019ve installed Hevy<\/a>).<\/li>
    2. Open this link<\/a> and tap Save Folder<\/strong>. The routines will appear in your library (in the Hevy app\u2019s Workout<\/strong> tab).<\/li><\/ol>\n\n\n\n
      \"\"<\/a><\/figure>\n\n\n\n<\/div><\/div>\n\n\n\n

      Schedule<\/strong> 
      Monday – Chest
      Tuesday – Back
      Wednesday – Legs
      Thursday – Off
      Friday – Shoulders and traps
      Saturday – Biceps and triceps
      Sunday – Off<\/p>\n\n\n\n

      Related Articles: Guide to the Greek God Physique Workout Program<\/a><\/strong><\/p>\n\n\n\n

      Things to be Cautious About With the 8×8 Workout<\/h2>\n\n\n\n

      The first thing to be cautious of with the 8×8 training plan is how well you recover between workouts. You won’t be training as frequently as you would on a 7-day split<\/a>, but each workout is demanding, and you should start with a lower training frequency. Doing so is necessary for reducing the risk of overtraining. <\/p>\n\n\n\n

      A three or four-day split would be enough to see good results. We must also consider that Gironda’s 8×8 is designed for fat loss. Being in a calorie deficit impacts your recovery and makes muscle growth much more difficult, so there isn’t a need to do a ton of training volume (8<\/a>).<\/p>\n\n\n\n

      The second thing to be cautious of is your exercise selection. As discussed above (and recommended by Vince Gironda), you should apply the 8×8 principles to compound lifts instead of isolation exercises. Doing so is necessary to stimulate a more significant percentage of your musculature, promote overload, and maintain good technique on 8-rep sets. <\/p>\n\n\n\n

      Still, not all compound movements are suitable for 8×8 simply because of the demand. For example, we don’t recommend doing 8 sets of 8 reps on conventional deadlifts because the risk of technique breakdown is high, and you will struggle to recover well in 30 seconds.<\/p>\n\n\n\n

      You must also be careful with how close you are to failure. The objective is to pick light enough weights and do 8 reps per set, resting only half a minute. Lifting a heavy load might work for a couple of sets, but you could have to grind reps to complete the final sets. Aside from increasing the risk of injury, training to failure can slow the recovery process (9<\/a>).<\/p>\n\n\n\n

      Use Hevy to log your workouts<\/a>. You can write exercise notes<\/a> to use as reference later, log your RPE<\/a> on each set, and monitor your performance on each lift<\/a> (with the option to see important data like the weight you’re lifting on a graph).<\/p>\n\n\n\n

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      What is the Gironda’s Diet?<\/h2>\n\n\n\n

      The Vince Gironda diet isn’t a single nutritional approach but refers to numerous eating styles the bodybuilder developed in his lifetime. Each of his diets, including the Steak and Eggs Diet and the 36 Eggs a Day Diet, was something he developed and tested on himself before sharing with others. <\/p>\n\n\n\n

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      It’s also important to note that Vince’s diets weren’t meant for long-term use. His dietary approaches served a purpose; trainees were meant to replace them with a more ‘normal’ way of eating once they reached their objectives. For instance, the 36 Eggs a Day Diet is one where people eat three dozen eggs daily, but you’re only meant to follow it for six to eight weeks. <\/p>\n\n\n\n

      Another example is Gironda’s steak and eggs diet, where people must only eat steak and eggs for five days before enjoying a high-carb ‘cheat’ day to refeed. Like his other approaches, the diet is designed for a short-term objective\u2013\u2013fat loss. Once you’ve reached the desired level of leanness, you must stop the diet and return to normal eating.<\/p>\n\n\n\n

      One notable drawback of Vince’s diets is that none were meant to work in the long run or to help people maintain their results. Each approach was goal-oriented and meant to be followed for a few weeks. People interested in a more sustainable eating plan would do better with a long-term diet. <\/p>\n\n\n\n

      Gironda’s diets are decent and work well when followed diligently. But, to reap their full benefits, trainees must have a plan for how to eat once the specific diet runs its course. For instance, you might follow the steak and eggs diet for eight weeks, but you need nutritional structure to maintain the fat loss.<\/p>\n\n\n\n

      Final Thoughts<\/h2>\n\n\n\n

      Gironda’s 8×8 plan has been around for a long time and has helped many dedicated trainees prepare for bodybuilding competitions or achieve specific fat loss goals. Despite its simplicity, 8×8 is a practical training approach that causes a strong growth stimulus and leads to impressive effects. <\/p>\n\n\n\n

      Doing many sets with minimal rest in between pushes you to your physical limits and causes a lot of metabolic stress\u2013\u2013one of two primary factors related to muscle hypertrophy. <\/p>\n\n\n\n

      Completing many demanding sets with only 30 seconds of rest also taxes your cardiovascular system, improving your endurance, work capacity, and recovery ability. As an added benefit, you can finish your workouts quicker and stay fit, even on a tight schedule.<\/p>\n\n\n\n

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