Vince Gironda 8×8
Also known as: 8x8 · gironda · vince gironda · eight by eight · honest workout · iron guru · classic physique · density
Vince Gironda's 8×8 — the 'Iron Guru's' Golden-Era density method for a dense, classic physique. Eight sets of eight on every exercise with only 15-30 seconds' rest, keeping the muscle under near-constant tension and the pump relentless. Pick a weight you can control for 8×8 (~60-70% of a normal working weight); add load only once all eight sets of eight are clean. Keep the rest short and the tempo strict.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Vince Gironda 8×8 — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Chest & Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Dumbbell) | 8×8 | 30s |
| Lat Pulldown (Cable) | 8×8 | 30s |
| Chest Fly (Machine) | 8×8 | 30s |
| Seated Cable Row - V Grip (Cable) | 8×8 | 30s |
Shoulders & Arms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lateral Raise (Dumbbell) | 8×8 | 30s |
| Overhead Press (Dumbbell) | 8×8 | 30s |
| Preacher Curl (Barbell) | 8×8 | 30s |
| Triceps Pushdown | 8×8 | 30s |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hack Squat (Machine) | 8×8 | 30s |
| Lying Leg Curl (Machine) | 8×8 | 30s |
| Leg Extension (Machine) | 8×8 | 30s |
| Standing Calf Raise | 8×8 | 30s |
Source: Vince Gironda 8×8 — the "Iron Guru" (d.1997); generic density method.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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