The beauty of this program is in its simplicity.

First released way back in 2014, it’s been used by thousands of website members and in-gym clients and remains a favourite to this day.

Figure Of 8 begins as a traditional high rep program before moving into a supersets phase and a tri-sets phase. It’s ideal for gym newbies or those who have had an extended time away from the gym, as the gradual step up in intensity is a sure-fire way to put you on the fast-track to great results!

Program length: 6 weeks.
Frequency: 6 workouts per week.
Workout structure: You’ll train your full-body in every workout using traditional high reps, supersets, or tri-sets depending which phase of the plan you are in.
Rep ranges: High.
Muscle Buster techniques used in this program: Supersets, tri-sets.

Workout Calendar

This is a 6-week program, and you’ll be hitting the gym x6 days per week:

• Monday: Full-body
• Tuesday: Full-body
• Wednesday: Cardio
• Thursday: Full-body
• Friday: Full-body
• Saturday: Cardio
• Sunday: Off

I’d love you to be able to follow the program exactly how it’s written, but no doubt there will be certain readers who can’t, so it’s worth knowing that one of the (many) benefits of full-body programming is that every muscle group is trained multiple times per week. That means if you’re forced into missing a workout here and there you don’t need to worry about a body part getting left behind (unlike a “bro split”, where if you miss leg day then your legs go untrained for a fortnight!).

Full-Body Workouts For Awesome Results

Full-body training is one of the best-kept “secrets” of the gym.

I’ve been using this style of training with my male and female clients for well over 20 years now, and it never fails to produce impressive results – but if you take a look around your local gym the next time you go there, you’ll see that barely anyone seems to know about it!

You won’t make that same mistake, because Figure Of 8 uses full-body training from start to finish!

I’ve always found that it’s handy for helping newbie lifters (people with under 2 years of experience) to handle the necessary volume each muscle must receive in order to grow, because we can “spread the load” across several sessions. This usually leads to greater consistency in the gym, because 1) you never fully blast a muscle to the point where you can’t walk for several days, and 2) it injects your workouts with tons of variety.

It also allows us to tap into some unique training benefits which can’t unlock via traditional training. A 2016 study showed that switching trainees out of a traditional 3-day split and into a full-body split actually improved fat loss results by an extra 4% (even though the trainees were doing the exact same number of sets and reps they used to do!). The researchers believed this is because each trainee could simply work harder, due to the reduced number of sets per muscle group. (1)

Further research from Norway also showed us that triggering the muscle recovery process multiple times per week can improve muscle building gains by as much as 10% overall, so these are results which we definitely don’t want to miss out on! (2)

Three Stages Of Greatness

This program increases in difficulty as you move through each phase.

It looks like this:

• Weeks 1-2: Standard high reps
• Weeks 3-4: Supersets
• Weeks 5-6: Tri-sets

The first phase of the program is useful for building a foundation of fitness and strength, as well as familiarising yourself with the various different exercises which are used. When you arrive in the third week you’ll begin using supersets (two exercises paired back-to-back), and then we take it up a notch further by introducing tri-sets (three exercises paired back-to-back) in the final couple of weeks.

Figure Of 8 has been in the top 10 most popular programs on the website since I released it way back in 2018, and I believe this ever-evolving structure is one of the key reasons why because scaling the intensity like this isn’t only good for results, but also for variety.

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