3 x 8 - simple...not easy

We’re kicking off Block #7 this week, and we’re excited to introduce a fresh training structure: The 3x8 Protocol.

You’ve seen 5x5, wave loading, and even cluster sets in past blocks—but this one is all about controlled strength with a hypertrophy punch! Whether your goal is to build lean muscle, get stronger, or just feel more confident moving heavier weights, 3x8 delivers.

What is the 3x8 Protocol?

It’s simple on paper not easy in execution:

• 3 sets of 8 reps on the main lifts. (Box Squats, Slight Decline Barbell Bench Press, & Hex Deadlift)

• Controlled tempo, focused intent, and progressive overload from week to week.

  
  

This is a classic structure used by strength coaches around the world for one simple reason—it works. The volume is just enough to build muscle without burning you out, and it allows for consistent progress across multiple movement patterns from week to week.

Benefits of 3x8:

1. Muscle Growth + Strength Gains

The 8-rep range lives right in the sweet spot between strength and hypertrophy (muscle growth). You’ll be moving weight heavy enough to build power, but with enough time under tension to stimulate muscular development.

2. Better Recovery, Smarter Gains

Compared to high-volume protocols (like 5 sets of 10 or 4x12), 3x8 offers a balanced workload. This allows you to recover faster between sessions, show up more consistently, and feel strong week to week.

3. Movement Quality > Max Out

We’re focusing on perfect reps, not just heavy weights. With 8 reps per set, you have room to dial in form, and stay sharp through all movement patterns.

The Intent Behind Block #7

This block is programmed with progressive overload as the main driver of your success—meaning your weights, reps, or execution quality will improve each week if you show up and commit to this 4 week training block.

Expect to see:

• Supersets and tempo work to challenge your endurance and stability.

• A mix of barbell, dumbbell, and bodyweight variations.

• Focused core work and accessory movements to build well-rounded strength.

• Functional Aerobic work to increase your overall conditioning.

  

  
  

What You Can Do to Maximize This Block

Track your weights – Log them in your TrainHeroic app. Progressive overload only works if you know where you’re starting.

Focus on intent – Don’t just lift to lift. Feel every rep. Own your movement.

Recover like a pro – Sleep, hydrate, eat enough protein, and stay consistent.

Ask questions – We are here to help tweak form, give feedback, and make sure you’re getting the most from every set.

Let’s Get To Work

Block #7 is all about training stronger and smarter each week. It’s about showing up, pushing yourself, and knowing that even though you’re "only" doing 3 sets—you’re going to move better, feel stronger, and be more athletic when we are finished at the end of these next 4 weeks .