8-5-2

Strength and Muscle

3 weeks / 4 days per week

Simple periodized strength training.

Reviews

0 reviews

Week 1

Day 1

Squat

Main
3 x 8 reps

Chest Dip

Assistance
3 x 9 reps

Pull-up

Assistance
3 x 9 reps

Stiff Leg Deadlift (Barbell)

Assistance
3 x 9 reps

Ab Wheel

Assistance
3 x 9 reps

Day 2

Bench Press

Main
3 x 8 reps

Pin Press

Assistance
3 x 9 reps

Bent-over Row (Barbell)

Assistance
3 x 9 reps

Leg Extension (Machine)

Assistance
3 x 9 reps

Crunch

Assistance
3 x 9 reps

Day 3

Deadlift

Main
3 x 8 reps

Triceps Dip (Machine)

Assistance
3 x 9 reps

Shrug (Barbell)

Assistance
3 x 9 reps

Good-morning (Barbell)

Assistance
3 x 9 reps

Crunch

Assistance
3 x 9 reps

Day 4

Press

Main
3 x 8 reps

Bench Press (Dumbbell)

Assistance
3 x 9 reps

Lateral Raise (Dumbbell)

Assistance
3 x 9 reps

Glute-Ham Raise (Weighted)

Assistance
3 x 9 reps

Ab Wheel

Assistance
3 x 9 reps

Week 2

Day 1

Squat

Main
3 x 5 reps

Chest Dip

Assistance
3 x 9 reps

Pull-up

Assistance
3 x 9 reps

Stiff Leg Deadlift (Barbell)

Assistance
3 x 9 reps

Ab Wheel

Assistance
3 x 9 reps

Day 2

Bench Press

Main
3 x 5 reps

Pin Press

Assistance
3 x 9 reps

Bent-over Row (Barbell)

Assistance
3 x 9 reps

Leg Extension (Machine)

Assistance
3 x 9 reps

Crunch

Assistance
3 x 9 reps

Day 3

Deadlift

Main
3 x 5 reps

Triceps Dip (Machine)

Assistance
3 x 9 reps

Shrug (Barbell)

Assistance
3 x 9 reps

Good-morning (Barbell)

Assistance
3 x 9 reps

Crunch

Assistance
3 x 9 reps

Day 4

Press

Main
3 x 5 reps

Bench Press (Dumbbell)

Assistance
3 x 9 reps

Lateral Raise (Dumbbell)

Assistance
3 x 9 reps

Glute-Ham Raise (Weighted)

Assistance
3 x 9 reps

Ab Wheel

Assistance
3 x 9 reps

Week 3

Day 1

Squat

Main
3 x 2 reps

Chest Dip

Assistance
3 x 9 reps

Pull-up

Assistance
3 x 9 reps

Stiff Leg Deadlift (Barbell)

Assistance
3 x 9 reps

Ab Wheel

Assistance
3 x 9 reps

Day 2

Bench Press

Main
3 x 2 reps

Pin Press

Assistance
3 x 9 reps

Bent-over Row (Barbell)

Assistance
3 x 9 reps

Leg Extension (Machine)

Assistance
3 x 9 reps

Crunch

Assistance
3 x 9 reps

Day 3

Deadlift

Main
3 x 2 reps

Triceps Dip (Machine)

Assistance
3 x 9 reps

Shrug (Barbell)

Assistance
3 x 9 reps

Good-morning (Barbell)

Assistance
3 x 9 reps

Crunch

Assistance
3 x 9 reps

Day 4

Press

Main
3 x 2 reps

Bench Press (Dumbbell)

Assistance
3 x 9 reps

Lateral Raise (Dumbbell)

Assistance
3 x 9 reps

Glute-Ham Raise (Weighted)

Assistance
3 x 9 reps

Ab Wheel

Assistance
3 x 9 reps

More templates like 8-5-2

  • MAPS Anabolic Phase 1

    Strength and Muscle
    3 weeks / 3 days per week
  • Full body but slightly less boring

    Strength and Muscle
    4 weeks / 3 days per week
  • Grimace 5/3/1 4th wk Deload copy

    Strength and Muscle
    4 weeks / 4 days per week
  • 5 Day Full Body

    Strength and Muscle
    3 weeks / 5 days per week
KeyLifts
App Store Download
Play store download