VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 1: Day 1: Chest, Biceps, Shoulders

Exercise

Bodyweight:

Sets

Reps

Tempo

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

Rest

A1. Hi Incline Dumbbell Presses

40X0

10

A2. Decline Dumbbell Presses

40X0

10

A3. Hi To Low Cable Flys With External To Internal

Rotation

16

40X0

2 min

B1. Incline Dumbbell Curls

40X0

10

B2. Standing Close Grip Ez Bar Curls

40X0

10

B3. Prone Incline Zottaman Curls

16

40X0

2 min

C1. Bent Over Cable Raises

10

30X0

10

C2. Kneeling Side Cable Laterals

10

30X0

10

C3. Kneeling Front Cable Raises

10

30X0

10

C4. Kneeling Cable Presses

10

30X0

10

C5. Lying Cable Upright Rope Rows

10

30X0

2 min

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 1: Day 2: Hips, Quads & Calves

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Conventional Deadlift

40X0

10

A2. Toes Pointed Lying Leg Curls

40X0

10

A3. Glute-Ham Raises Or Back Extension

16

40X0

2 min

B1. Back Squats Or Leg Press

40X0

10

B2. Lunges (with Glute Emphasis)

40X0

10

B3. Heels Elevated Dumbbell Squats

16

40X0

2 min

C1. Seated Calf Raises

10

2010

10

C2. Standing Calf Press

10

2010

10

C3. Donkey Calf Press

10

2010

10

C4. Ankle Hops

10

2010

2 min

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 1: Day 3: Back, Triceps, Shoulders

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Neutral Grip Chin Ups

40X0

10

A2. Head Supported Bent Over Dumbbell Rows

40X0

10

A3. Seated Incline Straight Arm Rope/Bar Pullovers

16

40X0

2 min

B1. Seated Overhead Ez Bar Extensions

40X0

10

B2. Pre-Shortened Triceps Kickbacks

40X0

10

B3. Decline Dumbbell California Press

16

40X0

2 min

C1. Bent Over Dumbbell Raises Seated

10

30X0

10

C2. Side Dumbbell Lateral Raises Seated

10

30X0

10

C3. Front Dumbbell Raises Seated

10

30X0

10

C4. Dumbbell Shoulder Presses w/Neutral Grip

Seated

10

30X0

10

C5. Dumbbell Upright Rows Seated

10

30X0

2 min

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 2: Day 1: Chest, Biceps, Shoulders

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Hi Incline Dumbbell Presses

40X0

10

A2. Decline Dumbbell Presses

40X0

10

A3. Hi To Low Cable Flys With External To Internal

Rotation

16

40X0

2 min

B1. Incline Dumbbell Curls

40X0

10

B2. Standing Close Grip Ez Bar Curls

40X0

10

B3. Prone Incline Zottaman Curls

16

40X0

2 min

C1. Bent Over Cable Raises

15

30X0

10

C2. Kneeling Side Cable Laterals

15

30X0

10

C3. Kneeling Front Cable Raises

15

30X0

10

C4. Kneeling Cable Presses

15

30X0

10

C5. Lying Cable Upright Rope Rows

15

30X0

2 min

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 2: Day 2: Hips, Quads & Calves

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Conventional Deadlift

40X0

10

A2. Toes Pointed Lying Leg Curls

40X0

10

A3. Glute-Ham Raises Or Back Extension

16

40X0

2 min

B1. Back Squats Or Leg Press

40X0

10

B2. Lunges (with Glute Emphasis)

40X0

10

B3. Heels Elevated Dumbbell Squats

16

40X0

2 min

C1. Seated Calf Raises

15

2010

10

C2. Standing Calf Press

15

2010

10

C3. Donkey Calf Press

15

2010

10

C4. Ankle Hops

15

2010

2 min

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 2: Day 3: Back, Triceps, Shoulders

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Neutral Grip Chin Ups

40X0

10

A2. Head Supported Bent Over Dumbbell Rows

40X0

10

A3. Seated Incline Straight Arm Rope/Bar Pullovers

16

40X0

2 min

B1. Seated Overhead Ez Bar Extensions

40X0

10

B2. Pre-Shortened Triceps Kickbacks

40X0

10

B3. Decline Dumbbell California Press

16

40X0

2 min

C1. Bent Over Dumbbell Raises Seated

15

30X0

10

C2. Side Dumbbell Lateral Raises Seated

15

30X0

10

C3. Front Dumbbell Raises Seated

15

30X0

10

C4. Dumbbell Shoulder Presses w/Neutral Grip

Seated

15

30X0

10

C5. Dumbbell Upright Rows Seated

15

30X0

2 min

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 3: Day 1: Chest, Biceps, Shoulders

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Hi Incline Dumbbell Presses

40X0

10

A2. Decline Dumbbell Presses

40X0

10

A3. Hi To Low Cable Flys With External To Internal

Rotation

16

40X0

2 min

B1. Incline Dumbbell Curls

40X0

10

B2. Standing Close Grip Ez Bar Curls

40X0

10

B3. Prone Incline Zottaman Curls

16

40X0

2 min

C1. Bent Over Cable Raises

20

30X0

10

C2. Kneeling Side Cable Laterals

20

30X0

10

C3. Kneeling Front Cable Raises

20

30X0

10

C4. Kneeling Cable Presses

20

30X0

10

C5. Lying Cable Upright Rope Rows

20

30X0

2 min

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 3: Day 2: Hips, Quads & Calves

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Conventional Deadlift

40X0

10

A2. Toes Pointed Lying Leg Curls

40X0

10

A3. Glute-Ham Raises Or Back Extension

16

40X0

2 min

B1. Back Squats Or Leg Press

40X0

10

B2. Lunges (with Glute Emphasis)

40X0

10

B3. Heels Elevated Dumbbell Squats

16

40X0

2 min

C1. Seated Calf Raises

20

2010

10

C2. Standing Calf Press

20

2010

10

C3. Donkey Calf Press

20

2010

10

C4. Ankle Hops

20

2010

2 min

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 3: Day 3: Back, Triceps, Shoulders

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Neutral Grip Chin Ups

40X0

10

A2. Head Supported Bent Over Dumbbell Rows

40X0

10

A3. Seated Incline Straight Arm Rope/Bar Pullovers

16

40X0

2 min

B1. Seated Overhead Ez Bar Extensions

40X0

10

B2. Pre-Shortened Triceps Kickbacks

40X0

10

B3. Decline Dumbbell California Press

16

40X0

2 min

C1. Bent Over Dumbbell Raises Seated

20

30X0

10

C2. Side Dumbbell Lateral Raises Seated

20

30X0

10

C3. Front Dumbbell Raises Seated

20

30X0

10

C4. Dumbbell Shoulder Presses w/Neutral Grip

Seated

20

30X0

10

C5. Dumbbell Upright Rows Seated

20

30X0

2 min

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 4: Day 1: Chest, Biceps, Shoulders

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Hi Incline Dumbbell Presses

2*

40X0

10

A2. Decline Dumbbell Presses

2*

40X0

10

A3. Hi To Low Cable Flys With External To Internal

Rotation

2*

16

40X0

2 min

B1. Incline Dumbbell Curls

2*

40X0

10

B2. Standing Close Grip Ez Bar Curls

2*

40X0

10

B3. Prone Incline Zottaman Curls

2*

16

40X0

2 min

C1. Bent Over Cable Raises

2*

10**

30X0

10

C2. Kneeling Side Cable Laterals

2*

10**

30X0

10

C3. Kneeling Front Cable Raises

2*

10**

30X0

10

C4. Kneeling Cable Presses

2*

10**

30X0

10

C5. Lying Cable Upright Rope Rows

2*

10**

30X0

2 min

Note:
*Giant Sets but increase loads 5-10%
**10 reps each exercise but increase loads 5-10%
40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 4: Day 2: Hips, Quads & Calves

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Conventional Deadlift

2*

40X0

10

A2. Toes Pointed Lying Leg Curls

2*

40X0

10

A3. Glute-Ham Raises Or Back Extension

2*

16

40X0

2 min

B1. Back Squats Or Leg Press

2*

40X0

10

B2. Lunges (with Glute Emphasis)

2*

40X0

10

B3. Heels Elevated Dumbbell Squats

2*

16

40X0

2 min

C1. Seated Calf Raises

2*

10**

2010

10

C2. Standing Calf Press

2*

10**

2010

10

C3. Donkey Calf Press

2*

10**

2010

10

C4. Ankle Hops

2*

10**

2010

2 min

Note:
*Giant Sets but increase loads 5-10%
**10 reps each exercise but increase loads 5-10%
40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps

VINCE DEL MONTE FITNESS PRESENTS

THE 8-8-16 HYPER-GROWTH PROTOCOL

Date:

Week:

Week 4: Day 3: Back, Triceps, Shoulders

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Neutral Grip Chin Ups

2*

40X0

10

A2. Head Supported Bent Over Dumbbell Rows

2*

40X0

10

A3. Seated Incline Straight Arm Rope/Bar Pullovers

2*

16

40X0

2 min

B1. Seated Overhead Ez Bar Extensions

2*

40X0

10

B2. Pre-Shortened Triceps Kickbacks

2*

40X0

10

B3. Decline Dumbbell California Press

2*

16

40X0

2 min

C1. Bent Over Dumbbell Raises Seated

2*

10**

30X0

10

C2. Side Dumbbell Lateral Raises Seated

2*

10**

30X0

10

C3. Front Dumbbell Raises Seated

2*

10**

30X0

10

C4. Dumbbell Shoulder Presses w/Neutral Grip

Seated

2*

10**

30X0

10

C5. Dumbbell Upright Rows Seated

2*

10**

30X0

2 min

Note:
*Giant Sets but increase loads 5-10%
**10 reps each exercise but increase loads 5-10%
40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
Workout Comments:

Bodyfat %:

Set 1

Set2

Set 3

Set 4

Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps