Ready for Day 2 of the 8-8-16 muscle building program Today we’re working onto bringing up your Glutes, Hamstrings
and Quads.
The 8-8-16 Hyper-Growth Program…
A lot of guys have very weak glutes and hamstrings, which can cause a lot of problems and instability in the hips.
If you’re looking for a high quality workout that’s not going to take up a ton of time, I would highly recommend
trying out this muscle building program today.
Total sets for week 1: 2 sets
Week 2: 3 sets
Week 3: 4 sets
Week 4: 2 sets + increased load
Hips Portion:
(10 seconds rest between exercises)
– Deadlift x 8 reps
– Leg curls x 8 reps
– Glute ham raises (back extension variation) x 16 reps
2-3 minutes rest per giant set (tri set).
Quads Portion:
(10 seconds rest between exercises)
– Squats x 8 reps
– Lunges x 8 per leg
– Dumbbell squats x 16 reps
2-3 minutes rest per giant set.
Week 1 workout length: Approximately 20-25 minutes
Vince DelMonte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Mode
