This program is an 8x8 style workout and it follows an upper/lower split.
It would be perfect for someone looking to add more lean muscle. It is recommended to pair it with a phase in your training where you are in a caloric surplus to gain the most benefit.
This program would be perfect to run for about 8 weeks before taking a week to deload and reassess your goals.
The exercise selection for the program is important. For most, 8x8 would be incredibly intense to perform using the big 3 movements. Therefore, variations that allow for a lighter load and a more favorable lifting position are selected in place of these heavy movements.
A lot of isolation movements are also incorporated into the program to assist with the total amount of fatigue one can expect to experience when performing an 8 x 8 program.
Each workout consists of four 8 x 8 lifts, one for every major muscle group worked that day. Also included are two 3 x 10 accessory movements that are implemented to workout minor muscle groups that I felt were still important to train during this particular program.
Weight selection will be highly individual based on the person performing the program. You also do not necessarily need to utilize the same weight for each set. Personally, I’d recommend pyramiding up and then pyramiding back down after set 5 or so.
Rest periods are 30-45 seconds in between each set and exercise. Utilize this time to change out weights and catch your breath. You’ll likely realize quickly that this program is as much of a test of your cardiovascular system as it is a test of your muscular endurance.