T Nation

Dave Tate's 8 Keys?

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

to long, did not read

basically this is a text book example of an old school West-Side routine from when Tate was there back in the day if I understand correctly. Since Louis is constantly tweaking his program and the sport itself has changed,a lot has changed in terms of what westsiders do. My info comes from reading Louis articles and stuff I read on other forums which do have WS folks.

This is a basic layout. Yes it works. If you are intersted in a Westside program, please go look at the Westside thread, everything is layed out perfectly for you in the first couple pages of the original thread. Good Luck

I say follow the program and learn from it as much as you can.