Super Eights Program

Super Eights Program

Program Notes

Overview: This program is designed as a fast paced program to lose body fat while keeping your existing muscle and strength. You should combine this with a caloric deficit so you can burn fat, however, you should be careful to eat enough protein (your body-weight in grams minimum) so you still look good when you drop the pounds. This is perfect for early spring so you look good with the shirt off in the summer months.

This program is based around super-sets with three exercises in each superset (except for leg day). You should be going a little lighter on your first set and progressively working up to your final set being at a weight where you struggle to get all the reps (or even miss one and need assistance from your spotter).

The general pace of your lifting is 2x1x1, meaning 2 seconds down, hold for one second at the bottom, and two seconds going up. This means that each set should take approximately 40 seconds. You should complete all three exercises back-to-back, and take a 1 minute break between super-sets.

Day 1 Chest, Back, and Abs

SuperSet 1

1. Bench Press           4×8 2x1x2
2. Pull-ups 4×8 2x1x2
3. Band Crunches 4×12 2x1x2

Superset 2

1. Band Dips 4×8 2x1x2
2. Deadlift 4×8 2x1x2
3. Band Reverse Crunch 4×12 2x1x2

Superset 3

1. Slow Decline Pushups 4×8 2x1x2
2. Barbell Rows 4×8 2x1x2
3. Band Twists 4×12 2x1x2

Day 2 Shoulders, Calves, and Abs

Superset 1

1. Seated Military Press 4×8 2x1x2
2. Barbell Calf Raises 4×8 2x1x2
3. Banded Ab Pulldowns 4×12 2x1x2

Superset 2

1. Lateral Raises 4×8 2x1x2
2. Seated Band Calf Extensions 4×8 2x1x2
3. Band Side Bends 4×12 2x1x2 (each side)

Superset 3

1. Standing Press 4×8 2x1x2
2. One Legged Band Calf Raise 4×8 2x1x2 (each side)
3. High to Low Band Chops 4×12 2x1x2 (each side)

Day 3 Arms and Abs

Superset 1

1. EZ Bar Curls 4×8 2x1x2
2. Triangle Pushups 4×8 2x1x2
3. Weighted Crunches 4×12 2x1x2

Superset 2

1. Dumbbell Curls 4×8 2x1x2
2. Skullcrushers 4×8 2x1x2
3. Weighted Russian Twists 4×12 2x1x2 (each side)

Superset 3

1. Barbell Curls 4×8 2x1x2
2. Banded Tricep Pulldowns 4×8 2x1x2
3. Weighted Leg Raises 4×12 2x1x2

Day 4 Legs and Abs

Superset 1

1. Squats 4×8 2x1x2

Superset 2

1. Barbell Bugarian Split Squat 4×8 2x1x2 (left leg forward)
2. Banded Leg Curl 4×8 2x1x2
3. Barbell Bugarian Split Squat 4×8 2x1x2 (right leg forward)
4. Banded Leg Extension 4×8 2x1x2

Superset 3

1. Dumbbell Step Ups 4×8 2x1x2
2. Jumping Goblet Squats 4×8 2x1xjump