Super-8 Three Day Bodybuilding Workout Plan

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