8s @ 80

8s @ 80 is a program built almost entirely around a single method: working your way toward a well-executed set of 8 repetitions at 80 percent of your 1RM.
If you can perform a solid set of 8 reps at 80 percent and still have a bit left in the tank, you have most likely already increased your 1RM compared to when you started the program. Make sure to maintain good technique and perform every rep strictly to get the full effect of the program.

This program is well suited for anyone who has been a bit off their training, taken a week or two off, or simply wants more structure. The main program runs for 5 weeks, followed by an optional light week and then a max attempt.

The program runs for 5 weeks, followed by either 2 weeks of max-prep work or 1 light week, depending on what you want to do after the base training.