4.0
(1 rating)
Program Description
This program is based on don blue’s way of increasing his deadlift and the rest is mostly based on mike mentzer’s ideology of building muscle. Deadlifting should always be done on Monday and Saturday. Phase 1 deficit deadlifts Phase 2 normal deadlifts Phase 3 adds Wednesday as technique day and Saturday is used to test your strength If you want to learn more about don blue or understand this workout plan then go to: http://ditillo2.blogspot.com/2015/03/how-i-train-deadlift-don-blue-1978.html?m=1
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMay 24, 2024 10:45
- Last EditedAug 03, 2024 03:15
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
15 reps
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
15 reps
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
15 reps
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
15 reps
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2A
Wide Grip Lat Pulldown
2
8 reps
2B
Underhand Lat Pulldown
2
8 reps
3A
Pullover (Machine)
1
8 reps
3B
Face Pull
1
8 reps
4
Bicep Curl (Dumbbell)
2
8 reps
5
Shrug (Dumbbell)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
3A
Bench Press (Close Grip)
2
8 reps
3B
Skull Crusher
2
8 reps
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
15 reps
RPE 9.5
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
15 reps
RPE 9.5
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
15 reps
RPE 9.5
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
15 reps
RPE 9.5
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1-2 reps
6-8 reps
RPE 9.5
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9.5
4
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
2 reps
1 reps
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
2 reps
1 reps
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
2 reps
1 reps
2
Lying Leg Raise
1
AMRAP
3
Suitcase Carry
1
AMRAP
RPE 9.5
4
Russian With A Twist
1
1 mins
5
Plank Slide
1
1 mins
6
Hammer Curl
2
6-8 reps
RPE 9
7
Wrist Curls
2
6-8 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 4
1
Deadlift (Deficit)5 Sets
15 Reps
@9.5
2
Lying Leg Raise1 Set
AMRAP
3
Suitcase Carry1 Set
AMRAP
@9.5
4
Russian With A Twist1 Set
1 mins
5
Plank Slide1 Set
1 mins
6
Hammer Curl2 Sets
6-8 Reps
@9
7
Wrist Curls2 Sets
6-8 Reps
@8.5
Day 1
1
Deficit Deadlift (Barbell)5 Sets
15 Reps
2A
Wide Grip Lat Pulldown2 Sets
8 Reps
2B
Underhand Lat Pulldown2 Sets
8 Reps
3A
Pullover (Machine)1 Set
8 Reps
3B
Face Pull1 Set
8 Reps
4
Bicep Curl (Dumbbell)2 Sets
8 Reps
5
Shrug (Dumbbell)2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)2 Sets
8 Reps
3B
Skull Crusher2 Sets
8 Reps
4
Lateral Raise (Dumbbell)2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)2 Sets
6-8 Reps
@9
Day 3
1
Squat (Barbell)1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9