logo
BoostcampPNG

AI generated ULPPL

by Kaspars B.
1 athletes joined

Program Description

The purpose of this program is to provide a balanced and efficient full-body workout routine that targets all major muscle groups, with an emphasis on strength and hypertrophy. It incorporates compound and isolation exercises to ensure comprehensive muscle development, promotes shoulder health with a balanced mix of pressing and pulling movements, and includes specific focus on often-neglected areas like the rear delts, traps, and calves. The program aims to optimize muscle growth while minimizing the risk of injury, promoting overall strength, and enhancing muscle symmetry.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2025 03:43
  • Last Edited
    Feb 21, 2025 05:38
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-6 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Reverse Cable Fly
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Single Arm Row (Cable)
3
10-12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
3 Sets
8-10 Reps
@8
4
Pec Deck (Machine)
3 Sets
12-15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@8
6
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
8
Face Pull
3 Sets
12-15 Reps
@8
Day 5
1
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
2
Good Morning
3 Sets
8-10 Reps
@8
3
Single Leg Press
3 Sets
8-10 Reps
@8
4
Leg Curl
3 Sets
10-12 Reps
@8
5
Leg Extension
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
12-15 Reps
@8
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Lying Leg Curl
3 Sets
10-12 Reps
@8
6
Standing Calf Raise
3 Sets
12-15 Reps
@8
7
Cable Crunch
3 Sets
15 Reps
@8
Day 3
1
Overhead Press (Machine)
3 Sets
4-6 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
4
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8
3
Seated Row (Cable)
3 Sets
8-10 Reps
@8
4
Reverse Cable Fly
3 Sets
10-12 Reps
@8
5
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
6
Single Arm Row (Cable)
3 Sets
10-12 Reps
@8
7
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@8