The Second Eight
The block after Dumbbell Muscle: eight more weeks on the pair and the bench, every angle the first eight did not use.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A pair of dumbbells and an adjustable bench — the incline setting gets used every upper day. The bench is not optional.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Upper A
- Incline Dumbbell Press 4 × 10
- Bent-Over Dumbbell Row 4 × 10
- Incline Dumbbell Flye 3 × 12
- Preacher Curl 3 × 12
- Lying Triceps Extension 3 × 12
The incline leads this block the way the flat led the last one. Full stretch at the bottom.
Day 2 Lower A
- Bulgarian Split Squat 4 × 10 each
- Dumbbell Romanian Deadlift 3 × 12
- Dumbbell Calf Raise 3 × 15
- Reverse Crunch 3 × 12
The split squat is the day. Set the bench once and leave it — same stride every set.
Day 3 Upper B
- Arnold Press 4 × 10
- One-Arm Dumbbell Row 4 × 12 each
- Reverse Flye 3 × 15
- Dumbbell Pullover 3 × 12
- Concentration Curl 3 × 12 each
The Arnold turns all the way through — palms at your chin at the bottom, forward at the top.
Day 4 Lower B
- Dumbbell Squat 4 × 12
- Dumbbell Reverse Lunge 3 × 10 each
- Dumbbell Romanian Deadlift 3 × 12
- Bicycle Crunch 3 × 20
- Side Jackknife 3 × 12 each side
High-rep squats, then everything single-leg or on the floor. Finish with the waist work.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Abdominals · Chest · Quadriceps · Biceps · Hamstrings · Middle back · Shoulders · Calves · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A pair of dumbbells and an adjustable bench — the incline setting gets used every upper day. The bench is not optional. Train 4 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with The Second Eight” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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