An 8-day workout split involves a training cycle that spans eight days before repeating. Unlike the typical weekly splits, an 8-day split provides more rest and recovery time.
An 8-day workout split is primarily for advanced athletes and bodybuilders who seek to maximize muscle growth and strength gains.
Popular 8-day workout split routines include the push/pull/legs, body part, and upper/lower workout split.
Workout split can be customized to cater to different genders, experience levels, and goals. Women may prefer routines emphasizing lower body and core, while men might focus on upper body strength. Beginners should start with simpler routines, gradually increasing complexity. Advanced athletes can incorporate more volume and intensity.
The effectiveness of 8-Day Workout Split routines extends to all levels, provided the program is tailored to individual needs.
Workout templates for building and tracking 8-day workout split routines enable users to create detailed schedules, comprehensive exercise lists with their specifics, and progression plans.
What is an 8-Day Workout Split?
An 8-day workout split is a training regimen that spans eight days before repeating the cycle.
An 8-day split allows for more balanced rest and recovery periods compared to traditional weekly splits. Each day is dedicated to specific muscle groups or workout types, optimizing training intensity and recovery.
This workout split is designed to maximize muscle growth and strength by ensuring adequate rest between sessions targeting the same muscle groups.
Who is the 8-Day Workout Split For?
An 8-day workout split is for advanced athletes and bodybuilders seeking to maximize muscle growth and strength gains. Workout split is ideal for those who can commit to a structured, intensive training schedule and require more recovery time between workouts.
Are 8-Day Workout Splits Good?
Yes, 8-day workout splits are good for advanced athletes and bodybuilders. 8-day workout splits provide balanced rest and recovery, allowing for higher training intensity and muscle growth. They are effective when tailored to individual needs and goals.
Are 8-Day Workout Splits Safe?
Yes, 8-day workout splits are safe when properly designed and followed. Adequate rest and recovery periods reduce the risk of overtraining and injury. Users should listen to their bodies and adjust training intensity as needed.
What are the Best 8-Day Workout Split Routines?
Listed below are the three best 8-day workout split routines.
- Push/Pull/Legs Workout Split: This routine alternates between pushing exercises (chest, shoulders, triceps), pulling exercises (back, biceps), and leg exercises (quads, hamstrings, calves).
- Body Part Workout Split: Each day focuses on a specific muscle group, such as the chest, back, shoulders, arms, and legs, allowing for targeted muscle development.
- Upper/Lower Workout Split: This routine alternates between upper-body workouts (chest, back, shoulders, arms) and lower-body workouts (quads, hamstrings, calves).
8-Day Push/Pull/Legs Workout Split
A push/pull/legs workout split organizes the training into three groups – push workouts, pull workouts, and leg workouts. The 8-day push/pull/legs split often includes workouts in two versions – A and B, and usually incorporates arm and weak point days in two versions, A and B.
Below is a table illustrating an example of push workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 10 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Dumbbell Side Lateral Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of pull workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Wide Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Cable Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of leg workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Seated Leg Curl | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of push workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 10 – 12 | 120 seconds |
| Weighted Triceps Dips | 3 | 10 – 12 | 120 seconds |
| Dumbbell Side Lateral Raises | 3 | 12 – 15 | 90 seconds |
| Cable Triceps Extensions | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of pull workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Close Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| T-Bar Row | 3 | 10 – 12 | 120 seconds |
| Seated Cable Row | 3 | 12 – 15 | 120 seconds |
| Alternating Dumbbell Biceps Curl | 3 | 12 – 15 | 90 seconds |
| Dumbbell Rear Delt Fly | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of leg workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Front Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Glute Bridge | 3 | 12 – 15 | 90 seconds |
| Seated Leg Curl | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of an arm and weak point workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| “Weak Point Exercise A” | 3 | 8 – 10 | 120 seconds |
| “Weak Point Exercise B” | 3 | 10 – 12 | 120 seconds |
| Dumbbell Hammer Curl | 3 | 10 – 12 | 120 seconds |
| Cable Straight Bar Pushdown | 3 | 10 – 12 | 120 seconds |
| EZ Bar Spider Curl | 2 | 12 – 15 | 90 seconds |
| Rope Triceps Extension | 2 | 12 – 15 | 90 seconds |
| Machine Crunch | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of an arm and weak point workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| “Weak Point Exercise A” | 3 | 8 – 10 | 120 seconds |
| “Weak Point Exercise B” | 3 | 10 – 12 | 120 seconds |
| Incline Dumbbell Curl | 3 | 10 – 12 | 120 seconds |
| Dumbbell French Press | 3 | 10 – 12 | 120 seconds |
| Concentration Curl | 2 | 12 – 15 | 90 seconds |
| Cable Rope Pushdown | 2 | 12 – 15 | 90 seconds |
| Cable Crunch | 3 | 12 – 15 | 90 seconds |
Weak point exercises can be tailored to target specific areas like shoulders, glutes, quadriceps, hamstrings, lats, chest, or neck, depending on individual needs and weaknesses.
The workouts in the Push/Pull/Legs split are structured to follow a sequence, rotating through versions A and B over the 8-day training day cycle.
8-Day Push/Pull/Legs Workout Routine Schedule
The table below illustrates the structure of an 8-day push/pull/leg workout routine scheduled over one cycle, equivalent to a 10-day period.
| Day | Workout |
|---|---|
| Day 1 | Push Workout A |
| Day 2 | Pull Workout A |
| Day 3 | Leg Workout A |
| Day 4 | Arm & Weak Point Workout A |
| Day 5 | Rest |
| Day 6 | Push Workout B |
| Day 7 | Pull Workout B |
| Day 8 | Leg Workout B |
| Day 9 | Arm & Weak Point Workout B |
| Day 10 | Rest |
| Repeat Schedule Starting Day 1 | |
Workouts follow a sequence in which after every four workouts, there is a rest day to allow for sufficient recovery. The 8-day workout routine then restarts, repeating the sequence starting from Day 1, after completing an 8-day workout cycle.
8-Day Upper/Lower Workout Split
An upper/lower workout split divides the routine into sessions focusing on the upper body and lower body. The 8-day upper/lower workout split includes upper/lower workouts that come in three versions: A, B, and C, with additional arm and weak point workouts added in versions A and B.
Below is a table illustrating an example of upper-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of upper-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 10 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Dumbbell Skull Crushers | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of upper-body workout C.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Machine Chest Press | 3 | 8 – 12 | 120 seconds |
| Single-Arm Dumbbell Row | 3 | 8 – 12 | 120 seconds |
| Machine Shoulder Press | 3 | 8 – 12 | 120 seconds |
| Machine Pulldown | 3 | 8 – 12 | 120 seconds |
| Close Grip Bench Press | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of lower-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Leg Press | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
| Laying Leg Curl | 3 | 10 – 12 | 90 seconds |
Below is a table illustrating an example of lower-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Front Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Standing Calf Raises | 4 | 12 – 15 | 90 seconds |
| Glute Bridge | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of lower-body workout C.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Hack Squat | 3 | 8 – 10 | 120 seconds |
| Bulgarian Split Squats | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
| Barbell Hip Thrust | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of an arm and weak point workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| “Weak Point Exercise A” | 3 | 8 – 10 | 120 seconds |
| “Weak Point Exercise B” | 3 | 10 – 12 | 120 seconds |
| Dumbbell Hammer Curl | 3 | 10 – 12 | 120 seconds |
| Cable Straight Bar Pushdown | 3 | 10 – 12 | 120 seconds |
| EZ Bar Spider Curl | 2 | 12 – 15 | 90 seconds |
| Rope Triceps Extension | 2 | 12 – 15 | 90 seconds |
| Machine Crunch | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of an arm and weak point workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| “Weak Point Exercise A” | 3 | 8 – 10 | 120 seconds |
| “Weak Point Exercise B” | 3 | 10 – 12 | 120 seconds |
| Incline Dumbbell Curl | 3 | 10 – 12 | 120 seconds |
| Dumbbell French Press | 3 | 10 – 12 | 120 seconds |
| Concentration Curl | 2 | 12 – 15 | 90 seconds |
| Cable Rope Pushdown | 2 | 12 – 15 | 90 seconds |
| Cable Crunch | 3 | 12 – 15 | 90 seconds |
Weak point exercises could be specific exercises targeting the shoulders, glutes, quadriceps, hamstrings, lats, chest, or neck.
Examples of such exercises targeting specific muscle groups are listed below.
- Shoulders: Seated Dumbbell Shoulder Press, Dumbbell Lateral Raises
- Glutes: Barbell Hip Thrusts, Bulgarian Split Squats
- Quads: Barbell Squats, Leg Extensions
- Hamstrings: Romanian Deadlifts, Glute-Ham Raises
- Lats: Pull-Ups, Barbell Bent Over Rows
- Chest: Incline Dumbbell Bench Press, Cable Flyes
- Neck: Neck Flexion and Extension, Neck Lateral Flexion
Choose exercises that address your individual weak points to tailor your workout depending on your weak points.
Workouts in the Upper/Lower split would be followed in a sequence, rotating through versions A, B, and C.
8-Day Upper/Lower Workout Routine Schedule
The table below illustrates the structure of an 8-day upper/lower workout routine schedule over one cycle, equivalent to an 11-day period.
| Day | Workout |
|---|---|
| Day 1 | Upper Body Workout A |
| Day 2 | Lower Body Workout A |
| Day 3 | Arm & Weak Point Workout A |
| Day 4 | Rest |
| Day 5 | Upper Body Workout B |
| Day 6 | Lower Body Workout B |
| Day 7 | Arm & Weak Point Workout B |
| Day 8 | Rest |
| Day 9 | Upper Body Workout C |
| Day 10 | Lower Body Workout C |
| Day 11 | Rest |
| Repeat Schedule Starting Day 1 | |
Workouts follow a sequence where after every two to three workouts there is a rest day to allow for sufficient recovery. The workout routine then restarts after completing an 8-workout cycle.
8-Day Body Part Workout Split
The 8-day body part workout split also known as “bro split” is designed to dedicate entire training sessions to one or two muscle groups. By isolating muscle groups, you can train muscle groups with higher volume and intensity, leading to greater muscle stimulation.
Below is a table illustrating an example of a chest workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 4 | 6 – 8 | 120 seconds |
| Incline Dumbbell Press | 3 | 8 – 10 | 120 seconds |
| Decline Bench Press | 3 | 8 – 10 | 120 seconds |
| Dumbbell Flyes | 3 | 10 – 12 | 90 seconds |
| Cable Crossovers | 2 | 10 – 12 | 90 seconds |
Below is a table illustrating an example of a back workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Deadlifts | 4 | 6 – 8 | 120 seconds |
| Pull-Ups | 3 | 8 – 10 | 120 seconds |
| Seated Cable Rows | 3 | 8 – 10 | 120 seconds |
| T-Bar Rows | 3 | 10 – 12 | 120 seconds |
| Straight-Arm Pulldowns | 2 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a shoulder workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Standing Military Press | 4 | 6 – 8 | 120 seconds |
| Dumbbell Lateral Raises | 3 | 10 – 12 | 90 seconds |
| Bent-Over Rear Delt Flyes | 3 | 10 – 12 | 90 seconds |
| Upright Rows | 3 | 12 – 15 | 90 seconds |
| Front Plate Raises | 2 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout (quadriceps focused).
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Back Squats | 4 | 6 – 8 | 120 seconds |
| Leg Press | 3 | 8 – 10 | 120 seconds |
| Bulgarian Split Squats | 3 | 10 – 12 | 120 seconds |
| Leg Extensions | 3 | 12 – 15 | 90 seconds |
| Walking Lunges | 2 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of an arm workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bicep Curls | 4 | 8 – 10 | 120 seconds |
| Close-Grip Bench Press | 4 | 8 – 10 | 120 seconds |
| Hammer Curls | 3 | 10 – 12 | 90 seconds |
| Skull Crushers | 3 | 10 – 12 | 90 seconds |
| Concentration Curls | 2 | 12 – 15 | 90 seconds |
| Rope Triceps Pushdowns | 2 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout (hamstring and glute focused).
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Romanian Deadlifts | 4 | 6 – 8 | 120 seconds |
| Glute Bridges | 3 | 8 – 10 | 120 seconds |
| Lying Leg Curls | 3 | 10 – 12 | 120 seconds |
| Good Mornings | 3 | 10 – 12 | 120 seconds |
| Cable Pull-Throughs | 2 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a core and calve workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Hanging Leg Raises | 4 | 12 – 15 | 120 seconds |
| Weighted Decline Sit-Ups | 4 | 12 – 15 | 120 seconds |
| Russian Twists | 3 | 15 – 20 | 90 seconds |
| Planks | 3 | 60 seconds | 90 seconds |
| Standing Calf Raises | 4 | 10 – 12 | 90 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a weak point and conditioning workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Weak Point Exercise 1 | 3 | 8 – 10 | 120 seconds |
| Weak Point Exercise 2 | 3 | 10 – 12 | 120 seconds |
| Weak Point Exercise 3 | 3 | 12 – 15 | 90 seconds |
On day 8, focus on training any weak points or lagging muscle groups and include some conditioning work. This day allows you to address specific areas that need extra attention.
Listed below are examples of weak point exercises.
- Shoulders: Arnold Presses, Cable Lateral Raises
- Glutes: Hip Thrusts, Cable Kickbacks
- Chest: Incline Cable Flyes, Dumbbell Pullovers
- Back: Single-Arm Dumbbell Rows, Inverted Rows
Listed below are examples of conditioning training to do after the weak point training.
- HIIT Training: 15-20 minutes of high-intensity interval training (e.g., sprints, battle ropes)
- Steady-State Cardio: 30-40 minutes of moderate-intensity cardio (e.g., jogging, cycling)
- Functional Training: Circuit of bodyweight exercises (e.g., burpees, mountain climbers)
8-Day Body Part Workout Routine Schedule
The table below illustrates the structure of an 8-day body part workout routine scheduled over one cycle, equivalent to a 9-day period.
| Day | Workout |
|---|---|
| Day 1 | Chest Workout |
| Day 2 | Back Workout |
| Day 3 | Shoulder Workout |
| Day 4 | Legs (Quadriceps Focus) Workout |
| Day 5 | Arms (Biceps and Triceps) Workout |
| Day 6 | Legs (Hamstrings and Glutes Focus) Workout |
| Day 7 | Core and Calves Workout |
| Day 8 | Weak Point Training and Conditioning Workout |
| Day 9 | Rest |
| Repeat Schedule Starting Day 1 | |
How to Build an 8-Day Workout Split Plan?
To build an 8-day workout split plan, follow the 8 steps listed below.
- Determine Your Goals: Identify whether the goal is muscle growth, strength, endurance, or a combination of these.
- Choose Your Split Type: Decide on the type of split: push/pull/legs, body part, upper/lower, or full body.
- Consider Using a Workout Template: Use a pre-made template to organize the plan and track progress.
- Specify Workout Exercises: Select exercises for each muscle group or workout type, ensuring variety and balance.
- Select Sets and Rep Ranges: Determine the number of sets and reps for each exercise based on goals (e.g., 8-12 reps for hypertrophy).
- Select Rest Time Between Sets: Set rest periods between sets, typically 60-120 seconds, depending on the intensity and goals.
- Fill in the Weights: Record the weights to be used for each exercise to track progression.
- Add Notes: Include any additional notes, such as form tips, modifications, or specific goals for each session.
What is the Difference Between 8-Day and 4-Day Workout Split?
The difference between an 8-day and a 4-day workout split lies in their structure and training frequency.
An 8-day split spans eight days before repeating, providing a flexible schedule that can allow for more targeted recovery. A 4-day split fits into a weekly schedule, with each muscle group typically trained once or twice a week.
An 8-day split can support higher training intensity and specific muscle focus, while a 4-day split offers a more traditional and consistent weekly routine.
How Can You Customize an 8-Day Workout Split for Your Needs?
Customization of an 8-day workout split involves adjusting variables such as exercise selection, sets, reps, rest periods, and intensity to meet individual needs.
Listed below are the main customizations of training variables for various workout routine splits.
- 8-Day Workout Split for Men: Focus on upper body strength with exercises like bench presses, pull-ups, and shoulder presses. Include compound movements and higher volume for muscle groups like chest, back, and arms.
- 8-Day Workout Split for Women: Emphasize lower body and core exercises such as squats, lunges, and planks. Include glute-specific workouts and moderate volume for muscle groups like legs and abs.
- Beginner 8-Day Workout Split: Start with basic compound movements and lower volume. Focus on form and technique with exercises like bodyweight squats, push-ups, and dumbbell rows. Gradually increase intensity and complexity.
- Intermediate 8-Day Workout Split: Incorporate more complex exercises and moderate volume. Include compound and isolation movements, such as deadlifts, bench presses, and cable flys. Adjust the intensity to match progression.
- Advanced 8-Day Workout Split: Utilize high volume and intensity with a mix of compound and isolation exercises. Include advanced techniques like supersets, drop sets, and progressive overload. Focus on specific muscle groups and weak points.
- 8-Day Workout Split for Weight Loss: Combine strength training with high-intensity interval training (HIIT). Include full-body workouts and compound movements like burpees, kettlebell swings, and jump squats. Incorporate cardio sessions.
- 8-Day Workout Split for Muscle Gain: Focus on hypertrophy with 8-12 rep ranges and moderate weights. Include compound and isolation exercises such as squats, bench presses, and bicep curls. Ensure balanced volume across all muscle groups.
- 8-Day Workout Split for Strength: Use lower rep ranges (3-5) with heavier weights. Include compound lifts like deadlifts, squats, and bench presses. Emphasize progressive overload and adequate rest between sets.
- 8-Day Workout Split With Cardio: Integrate cardio sessions on rest days or after strength training. Include activities like running, cycling, or swimming. Balance cardio with strength training to ensure recovery and muscle maintenance.
How to Use Workout Templates for 8-Day Workout Split Routines?
A workout template is a pre-designed format for planning and tracking exercise routines.
To use a workout template for an 8-day workout split, start by choosing the right template that suits your needs, such as Microsoft Excel, Google Sheets, PDF, Google Docs, or Microsoft Word.
Fill out the training variables to create a workout plan, including exercises, sets, reps, rest periods, and optional weight and notes. As you perform the exercises, note down the reps and weight used and add any relevant notes.
After tracking exercises for a few weeks you can compare the results with previous weeks and adjust the workout plan as needed to ensure progression and effectiveness.