Hi everyone , i wanted to know what do you think of the 8keys workout plan by Dave Tate ?
if someone already use it or something and can tell me what results did you have ?
here is the plan : Week 1
Day 1 (max effort squat day)
Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on the way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM, 45 to 60 seconds rest between sets
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM. Use three different grips, 45 to 60 seconds rest between sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 2
Day 1 (max effort squat day)
Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on the way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54% of 1RM, 45 to 60 seconds rest between sets
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 3
Day 1 (max effort squat day)
Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56% of 1RM , 45 to 60 seconds rest between sets
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 4
Day 1 (max effort squat day)
Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60% of 1RM, 45 to 60 secondsw rest between sets.
Note: After your sets of box squats, work up to a heavy double. This isnâ??t a maximum attempt so donâ??t miss the lifts.
Reverse Hypers: 5 sets of 8 reps
Chest Supported Rows: 4 sets of 8 reps
Glute Ham Raises: 3 sets of 6 reps
Pulldown Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 sec rest between sets
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps
Week 5
Day 1 (max effort squat day)
Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM, 45 to 60 seconds rest between sets
Speed Deadlifts: 8 sets of 2 reps with 50%
Reverse Hypers: 5 sets of 8 reps
Chest Supported Rows: 4 sets of 8 reps
Glute Ham Raises: 3 sets of 6 reps
Pulldown Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy single. This isnâ??t a maximum attempt so donâ??t miss the lift.
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps
Week 6
Day 1 (max effort squat day)
Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52% of 1RM, 45 to 60 seconds rest between sets
Speed Deadlifts: 8 sets of 2 reps with 55%
Reverse Hypers: 5 sets of 8 reps
Chest Supported Rows: 4 sets of 8 reps
Glute Ham Raises: 3 sets of 6 reps
Pulldown Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps
Week 7
Day 1 (max effort squat day)
Good Morning Squats: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (average rest period = 5 minutes)
Seated Dumbbell Shoulder Press: 5 sets of 10 reps
Incline Barbell Triceps Extensions: 5 sets of 6 reps
Face Pulls: 5 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54% of 1RM, 45 to 60 seconds rest between sets.
Note: After your sets, work up to a heavy double. Again, this isnâ??t a maximum lift so donâ??t miss the attempts.
Reverse Hypers: 4 sets of 8 reps
Pulldowns: 3 sets of 8 reps
Glute Ham Raises: 4 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy double. Again, this isnâ??t a maximum lift so donâ??t miss the attempts.
Dumbbell Triceps Extensions: 4 sets of 6 reps
Reverse Grip Pushdowns: 3 sets of 15 reps
Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pulldown Abs: 5 sets of 10 reps
Week 8
Day 1 (max effort squat day)
Good Morning Squats: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated Dumbbell Shoulder Press: 5 sets of 10 reps
Incline Barbell Triceps Extensions: 5 sets of 6 reps
Face Pulls: 5 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62% of 1RM, 45 to 60 seconds rest between sets
Speed Pulls: 8 sets of 1 rep with 60%
Reverse Hypers: 4 sets of 8 reps
Pulldowns: 3 sets of 8 reps
Glute Ham Raises: 4 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Dumbbell Triceps Extensions: 4 sets of 6 reps
Reverse Grip Pushdowns: 3 sets of 15 reps
Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pulldown Abs: 5 sets of 10 reps