Free in the appIntermediate4 days / week6 weeks

Vince Gironda 8×8

6-week intermediate density program — Vince Gironda's "Honest 8×8" protocol. Eight sets of eight reps with 30-second rest between sets. Maximum density, brutal pump.

Equipment
Barbell, Dumbbells, Machines
Style
Volume, Minimal Rest

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Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Six-week intermediate density program based on Vince Gironda's "Honest 8×8" protocol — the legendary trainer behind Larry Scott, Lou Ferrigno, and Arnold Schwarzenegger's early career. The principle: pick a load you'd normally do for 12-15 reps, then do 8 sets of 8 with only 30-second rest between sets. The first 3 sets feel easy. The last 3 are pure suffering.

Four training days per week using a 3-way split: Mon — Chest + Back. Tue — Legs + Abs. Thu — Shoulders + Arms. Fri — Chest + Back (rotation). Wed/Sat/Sun rest. Each muscle gets 8×8 on a primary and a secondary movement, all with 30s rest.

Six weeks linear: weeks 1-2 establish the protocol at lighter loads (sometimes you can't make 8 reps on the later sets — that's OK, it builds work tolerance). Weeks 3-4 push reps. Weeks 5-6 add load. Best for intermediate bodybuilders wanting a brutal pump-focused block, lifters bored of normal volume, or anyone who likes density work.

The program

Here's week 1 of 6. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

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Week 1

  1. Day 1 Chest + Back 8×8

    Bench Press 30 seconds rest between sets. Focus on density.8 × 8 @ 55%
    Cable Flyes8 × 8
    Lat Pulldown8 × 8
    Cable Row8 × 8

  2. Day 2 Legs + Abs 8×8

    Squat8 × 8 @ 55%
    Leg Press ≤ 45°8 × 8
    Romanian Deadlift8 × 8
    Crunches8 × 12
  3. Day 3 Rest

  4. Day 4 Shoulders + Arms 8×8

    Strict Press8 × 8 @ 55%
    Lateral Raises8 × 8
    Tricep Pushdown8 × 8
    Barbell Curl8 × 8

  5. Day 5 Chest + Back 8×8

    Bench Press8 × 8 @ 55%
    Cable Flyes8 × 8
    Lat Pulldown8 × 8
    Pull-Ups8 × 6
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6

Weeks 2–6 are free in the Capazity app

Get the full 6-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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