Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
Workout Description
This is a fairly straightforward muscle building approach. You attack big exercises with ramping 8 rep sets until you are unable to reach 8 reps on a set. When this occurs you drop the weight by 10% and perform and all-out set, and then drop the weight an additional 10% and perform a second all-out set.
Weight is ramped up using only 25 and 45 pound plates. You officially begin your 8 rep sets with 135 pounds. If you squat or deadlift above 350 then officially start your 8 rep sets using 225 pounds.
Progression for one rep max under 350
If your one rep max for bench press, squats or deadlifts is under 350, then use the following ramping structure.
- Bar x 10-15 (Optional)
- 135 x 8 reps
- 185 x 8 reps
- 225 x 8 reps
- 275 x 8 reps
- 315 x 8 reps
Work until you are unable to perform 8 reps for one of these sets. At that point move on to the drop down work detailed below.
Each week you try to improve on this last set, adding more reps as you can. Once you reach 8 reps for that set, you move on to the next weight level.
It is likely that when you make the jump to the next weight level that your reps will be low. That's ok. The point is to progress. Even if you can only perform 2-4 reps with this new weight, stay the course and try to add at least one more next time.
Progression for one rep max over 350
If your one rep max for bench press, squats or deadlifts is over 350, then use the following ramping structure.
- Bar x 10-15 (Optional)
- 135 x 8 reps (Optional but a good idea)
- 225 x 8 reps
- 275 x 8 reps
- 315 x 8 reps
- 365 x 8 reps
- 405 x 8 reps
- 455 x 8 reps
- 495 x 8 reps
- 545 x 8 reps
Again, you continue to add weight until you are unable to perform 8 reps on any given set.
As you can see, the stronger you get, the more volume you perform. The Super-8 system allows you to gradually add volume and work on your conditioning levels. Instead of forcing volume and conditioning work before you are ready for it, you let it come to you.
Your 2 drop down sets
When you fail to reach 8 reps for a given set, it's time to perform 2 drop down sets. For the first set drop the weight by 10% and perform as many reps as possible. The same goes for your second set. Drop the weight by an additional 10% and perform as many reps as possible.
After these sets are done it's time to move on to the rest of your workout.
Example. Let's take a look at an example. Our lifter has a bench press max of 295 pounds. His Super-8 sets might look something like this:
- 135 x 8 reps
- 185 x 8 reps
- 225 x 8 reps
- 275 x 3 reps
At this point it's time for the 2 drop down sets. Here's how they would look:
- Set 1 - 250 x max reps (275 pounds - 10%, rounded up)
- Set 2 - 225 x max reps (250 pounds - 10%)
A note on training to failure
Do not train to failure. It is not needed. Stop a set when you feel like you might fail on the next rep. Train for progression, not failure.
It's OK to occasionally fail on a rep, but it should not be your goal.
Super-8 Three Day Workout Plan
- Monday - Chest, Biceps and Calves
- Wednesday - Quads, Shoulders and Abs
- Friday - Back, Traps and Triceps
| Monday | ||
|---|---|---|
| Chest, Biceps & Calves | ||
| Exercise | Sets | Reps |
| Bench Press | Varies | Super-8 |
| 2 | 10% Drop Down Sets | |
| Incline Dumbbell Bench Press | 3 | 10 |
| Deep Push Ups | 3 | Max, up to 50 |
| Cable Crossovers | 3 | 12-15 |
| Barbell Curls | 3 | 8-10 |
| Single Arm Cable Curls | 3 | 10-12 |
| Hammer Curl | 3 | 8-12 |
| Seated Calf Raises | 5 | 12-20 |
| Wednesday | ||
|---|---|---|
| Legs, Shoulders & Abs | ||
| Exercise | Sets | Reps |
| Squats | Varies | Super-8 |
| 2 | 10% Drop Down Sets | |
| Leg Press | 3 | 12-20 |
| Stiff Leg Deadlift | 3 | 6-12 |
| Leg Curls | 3 | 10-15 |
| Military Press | 3 | 8-12 |
| Seated Dumbbell Press | 3 | 10 |
| Bent Over Reverse Flye | 3 | 10-15 |
| Ab Wheel Rollouts | 5 | 10-12 |
| Friday | ||
|---|---|---|
| Back, Traps & Triceps | ||
| Exercise | Sets | Reps |
| Deadlifts | Varies | Super-8 |
| 2 | 10% Drop Down Sets | |
| Pull Ups | 3 | Max, up to 50 |
| One Arm Dumbbell Row | 3 | 10-12 |
| Seated Cable Row | 3 | 10-12 |
| Dumbbell Shrugs (with straps) | 5 | 10-15 |
| Skullcrushers | 3 | 8-12 |
| Tricep Extensions w/Rope | 3 | 10-15 |
| Weighted Tricep Dips | 3 | 10-15 |
38 Comments
Can you add pdf format of this program
Hi! Can i change chest, biceps & calves to chest, tris & calves? Same with back & tris to back & biceps. Thanks!!!!
Could i turn this into a 4 day split simply because i like being in the gym? Keep things as they are and take out shoulders and triceps and make them their own day?
Hey Steve, I've been doing this workout for about 3 months. I've really liked it, but I'm starting in a new basketball league and I'm wondering if there was anyway to substitute a few exercises to make the lower body workouts geared more towards power, speed, and vertical leap rather than mass and one rep strength. If not I was wondering if you could refer me to a good Leg workout for those goals. Thanks
Hi Steve,
When you say all-out set, do you mean another 8 reps or something between 10 - 12?
I have a question about an important issue.... I only have acces to a (fucking) smith machine for benching and some good old dumbbell... If I only bench using dumbbell (I plan on buying myself a olympic bar to bench at my house, the bar I use to deadlift/squat or too short for proper bench press) would I'll get weaker at bench or will the dumbbell bench will contribute to my strenght gain ?? :/ I dont want to use the (damn...) smith but its the only things I have and/or dumbbell for the moment
steve, thank you for the response. I am a bit confused between bcaa supplements and amino acid supplements. seems to be tons of articles and info on bcaa supplement and not so much amino acid articles. the confusion is, there is always bcaa's in the amino supplements, so why not just take those instead of the bcaa's alone? example, amino x or extend. vs amino energy or amino 2222. i would like to sip on something during my work out as you recommended and sip on some through out the day. which would you rec, amino supplements or the bcaa's? thx again.
ok i have a question. when im done with my super set and i go into my other workouts which they're 3 set of whatever it is, do i stay on one specific weight or do i go up on weight on each set?
Last question here,i have a tall frame,my legs get really blasted on weds session so I wanted to know if I could substitute rack deadlifts instead of your prescribed deadlifts from the floor on Fridays?Conventional deads hit my lowerback and hams hard and was thinking rack at maybe above knee level will help to focus more on my back muscle.I do know the anabolic effects that conventional deads can produce so im not wanting to take from your setup here.
im just bumping the question.Can I sub rack deads for standard deads?
Hey Steve, i was looking through your workouts and stopped on this one, but i got a question, i dont really get the Super 8. I understood, if i can bench 185x8, i do it until i cant right? So maybe we talking about 2-3 sets, and then when i cant do it 8 times i drop the weight by 10% which is 160, and then drop 10 more %, which is 135? And other question, how many sets in total should i do? Thanks!
steve, I have been hitting the gym for about 8 months now, I have followed a lot of your work outs and diet. my problem is the only time I can go to the gym is with a 4am wake up and 430am work out. then I have a physical job from about 630am to 5pm, on my feet all day. I am confused about my pre workout meals or carbs, i know i need the carbs, im 183 5'11" about 8-10percent bf fast metabolism. is it ok to load up on carbs around 11 or 12 at night or is that to much of a gap before my workout??? my goal is to get shredded. really confused.
Hi Wayne,
11-12 will be fine. I would drink a whey shake first thing in the morning and/or drink a BCAA mix intra-workout. Post-workout maybe another whey shake and something simple like a banana or whatever you have time to eat.
what gives the best benefit drop sets or super 8
Results come from consistency and progression.
Hi steve.First I would like to say thankyou for the intelligent programs.My question would be how many total sets of 8 do you suggest as the max.would it be 8 sets maybe and then up your starting weight?Or would 8 be a bit much?
Thanks!
This is a volume intense program. Hard to say if 8 is too much until you try it.
I just took a week off from the gym after running a 5x5 program...am I good to just hit straight into this program or would I need to slowly ramp up in weight and intensity?
Thanks
I would take a week and run it with a little lighter weight to get the feel for it.
Thanks for your quick reply Steve...one more question...would I be able to run this routine Monday, Tuesday, and Thursday or is that 1 day rest time in between necessary?
hello steve...
i am working on the gym for 6 days a week.
Im 25 years old.
Is it good to do so?
I work 3 on 1 off and 3 on and so on
thanks.
Without knowing your program or progression approach I can't comment intelligently.
Good day Steve...
I am 25 year old guy from sri lanka and i am doing in gym for now about 8 months. I will post my schedule below.
DAY 01
01. DUMBELL PULL OVERS
02. BENCH PRESS
03. DUMBELL FLIES
04. DUMBELL PRESS
05. INCLINED BENCH PRESS
06. INCLINED DUMBBELL PRESS
01. STANDING BARBELL TRI-CEP EXTENSIONS
02. LYING DOWN BARBELL TRICEPS EXTENSIONS
03. CABLE TRICEPS
04. CLOSE GRIP BENCH PRESS
05. TRI-CEP DIPS
DAY 02
01. BARBELL FRONT PRESS
02. DUMBELL PRESS
03. BARBELL BACK PRESS
04. BENT OVER DUMBELL RAISE
05. DUMBELL FRONT RAISE
06. BARBELL UPRIGHT ROWINGS
07. FACE CROSSES
08. DUMBELL SHRUGS
01. BARBELL SQUATS
02. MACHINE LEG EXTENTION
03. CLAVES
DAY O3
01. BARBELL CURL
02.PREACHER CURE
03. DUMBBELL CURL
04. CONCENTRATED CURLS
05. HAMMER CURLS
06. REVERSE CURL
01. T BAR ROWING
02. DUMBBELL ROWING
03. SEATED ROWING
04. BENT ROWING
Can you please kindly tell me are these too much.
I am working on gym for 6 days. # days one off and again 3 and so on.
Hope you have a good advise for me.
thank you.
Does this bring good results?
Most quality workouts will. So yes sir.
Hey steve,
Appreciate the routine, I am going to start with this today as Ive recently peaked. My question, is this a 3 on 1 off split routine or simply 3 day routine?
Thanks
3 day per week.
Hi Steve.
When you fail to reach 8 reps on a set do you immediately perform the two drop sets one after the other or fail on a set of 8 rest, then perform a drop set rest, then perform another drop set.
Thanks
Hi Dean,
They aren't drop sets, but rather down down sets - you rest before them, and in between them . Sorry for the confusion.
Hi Steve,
Looks good. What are your thoughts on substituting front squats for leg press? Will it give the same benefit, or is that too much after the heavy squat sets previously?
That would be fine. You could even alternate them week in and week out.
Hi Steve,
How many weeks would you recommend?
Hi Dave,
You can run this as long as you'd like. There is no urgent need to change workouts.
Steve, I have a question regarding the rest period. How long do you rest between each sets of the progression exercise. The reason I ask is I really like your previous post of 'Bulldozer Training'. I have been on that program for about 3 months now and I have made great progress. Do you think I can incorporate the same concept of rest, pause training into this program. Suggestions?
You could do rest-pause for the non-Super-8 work.
As far as rest periods for Super-8 sets, see the answer above.
Thanks Steve! I will give it a shot.
What should be the rest time between the super-8 sets?
What should be the rest time between the drop sets if any?
Hi Bryan,
As the super-8 sets get heavy, you will likely need more rest time. Initially they should need for than 60 to 120 seconds between sets. You may need 2-4 minutes if the sets feel really heavy. My best advice is to rest until you feel both physically and mentally ready for the next set.