Experience Level: Advanced, Intermediate
Weeks: Indefinite
Meet Prep Program: No
Program Goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No
Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routine designed to shock your muscles into growth. It is a high-volume, old-school bodybuilding program that has become legendary. The related 6×6 workout routine is an intermediate version of the same program.
I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading.
Overview of Vince Gironda’s 8×8 and 6×6 Workout Routines
Some of Vince Gironda’s most popular routines include his 8×8 and 6×6 routines, which often lead to confusion regarding their proper implementation.
It’s highly probable that Vince Gironda tailored different routines for different individuals based on their specific needs. This situation somewhat parallels how certain powerlifting programs designed by Boris Sheiko for individual powerlifters circulated online, causing confusion about his programming methods.
So Who is Right About Vince Gironda’s Routines?
I think the most legitimate interpretations of these routines can be found on Iron Guru, a site dedicated to Vince Gironda’s teachings, and Critical Bench, which published an article by Alan Palmieri, who knew Vince.
Both sources agree that Vince generally did not intend for every exercise to use an 8×8 rep scheme, but instead desired for each muscle group to perform 8 sets.
This was often achieved by performing two exercises with a 4×8 scheme.
4 sets of exercise 1 + 4 sets of exercise 2 = 8 sets, all targeting the same muscle group.
Alternatively, a single movement could be performed for 8×8, but no other exercises targeting that muscle group would be performed. Only very advanced bodybuilders should attempt more than 8 sets for a muscle group in a single session.
Iron Guru also states that Vince did not recommend that everyone follow the 8×8 scheme. Iron Guru recommends beginners and intermediates start with a 6×6 rep scheme, which would provide plenty of volume for growth.
General Tips for Vince Gironda’s 8×8 and 6×6 Routines
- Rest should be minimal between sets, around 15 seconds.
- Due to the minimal rest, you’ll likely need to reduce weight significantly.
- The routine should be performed for as long as it is deemed effective.
Spreadsheets: Vince Gironda Workout Routines
In the spirit of Vince’s programs being open to various interpretations, I have provided a few different spreadsheet variations.
“Classic” Advanced 6 Day 8×8 Workout Routine Spreadsheet
8 sets per muscle group are performed, split between two different exercise movements that are performed as a superset (marked “SS”).
For example, on Mondays, the bench press to the neck is performed for one set of 8 reps, followed immediately by one set of V bar dips for 8 reps, then a rest. This represents 2 out of 8 sets, or 4 sets per exercise movement.
Above is an example of an 8×8 chest, back, and shoulders workout.
Again, the two exercises to be performed as a superset have a matching “SS” – i.e., both “SS1” exercises are one superset, and both “SS2” exercises are the next superset to be done after 4 sets of bench press to the neck and 4 sets of V bar dips have been completed.
“Classic” Intermediate 6 Day 6×6 Workout Routine Spreadsheet
This is the same methodology as the 8×8 routine but using the 6×6 rep scheme. This is the recommended starting point for individuals who are not used to this style of training.
Here’s an example of a 6×6 chest, back, and shoulders workout:
“Intense” Advanced 4 Day 8×8 Workout Routine Spreadsheet
This is in line with the training split and exercise selection outlined in the Old School Trainer. It differs significantly from other methods by programming 8×8 for each movement, which could be considered quite intense.
To make the program slightly less demanding, I used a bold/unbolded/bold/unbolded style for the exercise movements to indicate which exercises belong to the same muscle group.
For example, on Day 1, the decline low cable crossover, bench press to neck, incline dumbbell press, and wide grip V bar dips are all bolded to show they target the chest.
Then, drag curls, preacher curls, and incline dumbbell curls are unbolded to indicate they belong to the next muscle group: biceps.
Finally, the Zottman curl and barbell wrist curl are bolded to indicate they are both forearm exercises.
This formatting allows you to select 1-2 exercises per group to perform per session instead of completing all exercises.