vince gironda classic advanced 6 day 8x8

Six body-part days pair four sets of eight per exercise, with roughly fifteen seconds of rest.

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Monday
  • Wide-grip bench press
    4 × 8
  • Parallel-bar dip
    4 × 8
  • Chin-up
    4 × 8
  • Wide-grip lat pulldown
    4 × 8
  • Dumbbell lateral raise
    4 × 8
  • One-arm dumbbell swing
    4 × 8

Workout 2

Tuesday
  • Drag Curl
    4 × 8
  • Seated dumbbell curl
    4 × 8
  • Rope triceps pressdown
    4 × 8
  • Dumbbell triceps kickback
    4 × 8
  • Reverse Wrist Curl
    4 × 8
  • Wrist curl
    4 × 8

Workout 3

Wednesday
  • Bodyweight sissy squat
    4 × 8
  • Machine hack squat
    4 × 8
  • Lying leg curl
    4 × 8
  • Standing machine calf raise
    4 × 8

Workout 4

Thursday
  • Wide-grip bench press
    4 × 8
  • Parallel-bar dip
    4 × 8
  • Chin-up
    4 × 8
  • Wide-grip lat pulldown
    4 × 8
  • Dumbbell lateral raise
    4 × 8
  • One-arm dumbbell swing
    4 × 8

Workout 5

Friday
  • Drag Curl
    4 × 8
  • Seated dumbbell curl
    4 × 8
  • Rope triceps pressdown
    4 × 8
  • Dumbbell triceps kickback
    4 × 8
  • Reverse Wrist Curl
    4 × 8
  • Wrist curl
    4 × 8

Workout 6

Saturday
  • Bodyweight sissy squat
    4 × 8
  • Machine hack squat
    4 × 8
  • Lying leg curl
    4 × 8
  • Standing machine calf raise
    4 × 8

Workout 7

Sunday
  • Wide-grip bench press
    4 × 8
  • Parallel-bar dip
    4 × 8
  • Chin-up
    4 × 8
  • Wide-grip lat pulldown
    4 × 8
  • Dumbbell lateral raise
    4 × 8
  • One-arm dumbbell swing
    4 × 8

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Triceps28 + 12
  • Gluteals28
  • Latissimus dorsi24
  • Pectorals24
  • Hamstrings20
  • Biceps16 + 24
  • Brachialis16
  • Forearm flexors16
  • Quadriceps16
  • Deltoids12
  • Calf muscles8 + 8
  • Forearms56
  • Anterior deltoids40
  • Spinal erectors28
  • Scapular retractors24
  • Adductors16
  • Brachioradialis16
  • Rotator cuff12
  • Scapular stabilizers12
  • Serratus anterior12
  • Trapezius12
  • Foot muscles8

The schedule

6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.

WeekMonTueWedThuFriSat
1123456

Then it starts again from week 1, carrying on from the weights you reached.

How it works

The program’s own rules, as Catalyst runs them.

Train six times a week, alternating the paired exercises in rounds. Choose light enough weights to keep rests brief, with roughly fifteen-second rests as guidance rather than a fixed timer.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Cable stack
  • Dumbbells
  • Flat bench
  • Hack squat machine
  • Lat pulldown machine
  • Lying leg curl machine
  • Parallel bars
  • Pull-up bar
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run vince gironda classic advanced 6 day 8x8 in Catalyst

Every workout ready. Every target clear.

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