DAY 1
DAY 2
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
SQUAT 3X8
SQUAT 3X8
SQUAT 1X1
SQUAT 1X1
SQUAT 1X1
SQUAT 1X1
SQUAT 4X3
SQUAT 4X4
PAUSED SQUAT 3X3
75% OF YOUR 1RM
55% OF YOUR 1RM
PAUSED SQUAT 3X4
(3 DROPSETS) LEG PRESS
SQUAT 2X6
70% OF 1RM
ROMAINIAN DEADLIFT
3X10
HAMSTRING CURL
1XFAILURE
4X10
HAMSTRING CURLS
3X12
DB RDL
4X10
3X15
DB RDLS
4X10
GOBLET SQUATS
4X8
DB RDLS
4X10
GOBLET SQUATS
4X8
3X12
LEG EXTENSIONS
3XFAILURE
WEIGHTED STEP UPS
3X12
LEG EXTENSIONS
3XFAILURE
WEIGHTED STEP UPS
3X12
WEIGHTED LUNGES
5X10
CALF RAISES
3X20
WEIGHTED LUNGES
5X10
CALF RAISES
3X20
CALF RAISES
3X20
CALF RAISES
3X20
BENCH 1X1
87.5% OF 1RM
BENCH 1X1
90% OF 1RM
BENCH 4X3
77.5% OF 1RM
BENCH 4X3
75% OF 1RM
BENCH 3X5
77.5% OF 1RM
BENCH 4X5
77.% OF 1RM
BENCH 3X7
70% OF 1RM
CLOSE GRIP BENCH 3X8
45% OF 1RM
MACHINE CHEST PRESS
4X10
CABLE LATERAL RAISES
1XFAILURE
MACHINE CHEST PRESS
4X10
CABLE LATERAL RAISES
1XFAILURE
HAMSTRING CURLS
3X15
LEG EXTENSIONS
3X15
HAMSTRING CURLS
HAMSTRING CURLS
3X15
DB ROMANIAN DL
3X12
HAMSTRING CURLS
3X15
DB ROMANIAN DL
GOBLET SQUATS
4X8
HACK SQUATS 4X8-10
GOBLET SQUATS
4X8
HACK SQUATS 4X8-10
CALF RAISES
3X20
CALF RAISES
3X20
CALF RAISES
3X20
CALF RAISES
3X20
BENCH 3X8
75% OF YOUR 1RM
BENCH 3X8
75-77.5% OF YOUR 1RM
BENCH 1X1
85% OF YOUR 1RM
BENCH 3X6
77.5% OF YOUR 1RM
WEIGHTED DIPS 4X12
BENCH 1X1
85% OF YOUR 1RM
BENCH 3X6
77.5% OF YOUR 1RM
INCLINE DB BENCH
4X10
FULL FRONTAL RAISES
4X12
SEATED LATERAL RAISES
3X12
MACHINE CHEST FLY
3X12
(BODYWEIGHT IS FINE)
(3 DROPSETS)
WEIGHTED DIPS 4X12
DB SHOULDER PRESS 3X10
FULL FRONTAL RAISES
4X12
SEATED LATERAL RAISES
3X12
REVERSE GRIP DB PRESS
FACE PULLS
(EACH LEG)
SUPERSET:
(PRE EXHASTION WORK)
(EACH LEG)
PLATE RAISES 4X12
ARNOLD PRESS 4X8
ARNOLD PRESS 4X8
FACEPULLS
3X12
4X10
PUSHUPS
4X12
REVERSE GRIP DB PRESS
4X12
LATERAL RAISES
3X15
CABLE UPRIGHT ROW
SUPERSET:
(EACH LEG)
PLATE RAISES 4X12
ARNOLD PRESS 4X8
ARNOLD PRESS 4X8
FACEPULLS
3X12
4X8
PUSHUPS
4X12
REVERSE GRIP DB PRESS
4X8
3X12
LATERAL RAISES
3X15
CABLE UPRIGHT ROW
3X12
3X12
EZ BAR SKULLCRUSHERS
4X15
REVERSE GRIP DB PRESS
4X10
EZ BAR SKULLCRUSHERS
4X15
STRT BAR PUSHDOWNS
3XFAILURE
FACE PULLS
4X12
STRT BAR PUSHDOWNS
3XFAILURE
DEADLIFT 3X6
77.5% OF YOUR 1RM
DEADLIFT 3X6
77.5-80% OF YOUR 1RM
DEADLIFT 1X1 85% OF YOUR 1RM
DEADLIFT 1X1
85-88% OF 1RM MAX
DEADLIFT 1X1 88% OF 1RM
DEADLIFT 1X1 90% OF 1RM
DEADLIFT 3X3 77.5% OF 1RM
DEFICIT DEADLIFTS 2X8
50% OF YOUR 1RM
DEFICIT DEADLIFT 3X7
50%OF YOUR 1RM
DEADLIFT 3X5
DEADLIFT 3X5
77.5% OF YOUR 1 RM
DEADLIFT 4X5 77.5% OF 1RM
DEADLIFT 3X3 82-85% OF 1RM
DEFICIT DEADLIFT 2X6
50% OF 1RM
DEFICIT DEADLIFT 2X6
50% OF 1RM
WIDE GRIP PULLDOWNS
3X15
BARBELL ROW 4X8
WIDE GRIP PULLDOWNS
3X15
CABLE ROW
WIDE GRIP PULLDOWNS
4X12
CABLE ROW
4X12
(PALMS TO YOUR FACE)
(PALMS TO YOUR FACE)
77.5% OF YOUR 1RM
SUPERSET:
(EACH LEG)
MOVE ON TO BB
(PRE EXHASTION WORK)
MACHINE CHEST FLY
DEADLIFT 3X3 77.5% OF 1RM
WIDE GRIP PULLDOWNS
4X12
3X12
(SINGLE ARM) LANDMINE ROWS 4X12
CABLE ROW
3X12
(SINGLE ARM) LANDMINE ROWS 4X12
INVERTED ROW 3XFAILURE
HIGH ROW MACHINE
4X12
INVERTED ROW 3XFAILURE
HIGH ROW MACHINE
4X12
HAMMER STRGTH ROW
4X8
(BODYWEIGHT) INVERTED ROW 3XFAILURE
HAMMER STRGTH ROW
4X8
(BODYWEIGHT) INVERTED ROW 3XFAILURE
MACHINE ROW 4X8
V-BAR PULLDOWNS
3X10
MACHINE ROW 4X8
V-BAR PULLDOWNS
3X10
WIDE GRIP PULLDOWNS
3X12
EZ BAR CURLS 4X10
WIDE GRIP PULLDOWNS
3X12
EZ BAR CURLS 4X10
V-BAR PULLUP 3XFAILURE
STRT BAR PULLOVER
4X8
V-BAR PULLUP 3XFAILURE
STRT BAR PULLOVER
4X8
ALT BICEP CURLS
3XFAILURE
SPIDER CURLS 3X12
ALT BICEP CURLS
3XFAILURE
SPIDER CURLS 3X12
CABLE PULLOVER
3X15
ALT DB CURLS 4X10
ROPE HAMMER CURL
2XFAILURE
CONCENTRATION CURLS
4X8
ROPE HAMMER CURL
2XFAILURE
CONCENTRATION CURLS
4X8
ROPE HAMMER CURL
2XFAILURE
DB HAMMER CURLS
3X12
BENCH 3X4
75-80% OF YOUR 1RM
BENCH 3X4
77.5% OF YOUR 1RM
BENCH 3X5
77.5% OF YOUR 1RM
BENCH 4X5
75-77.5% OF 1RM
BENCH 4X5
70% OF 1RM
BENCH 4X5
70% OF 1RM
WEIGHTED DIPS 3X12
SUPERSET:
MACHINE CHEST PRESS
4X10
(40% OF 1RM ON BENCH)
STANDING OHP 3X5
SUPERSET:
ARNOLD PRESS 4X10
WEIGHTED DIPS 3X12
SUPERSET:
4X12
SUPERSET:
CABLE ROW
ARNOLD PRESS 4X10
4X12
4X12
(SINGLE ARM) LATERAL RAISES
4X8
T-BAR CHEST PRESS
4X10
(SINGLE ARM) LATERAL RAISES
4X8
T-BAR CHEST PRESS
4X10
STRT BAR TRICEP EXT
3X15
MACHINE REAR DELT FLY
3X15
STRT BAR TRICEP EXT
3X15
BENCH DIPS
3XFAILURE
CABLE UPRIGHT ROW
4X8
BENCH DIPS
3XFAILURE
ROPE TRICEP EXT
3XFAILURE
CABLE LATERAL RAISE
3X10
ROPE TRICEP EXT
3XFAILURE
SQUAT 4X5
72.5% OF 1RM
SQUAT 3X5
70% OF 1RM
SQUAT 3X6
70% OF 1RM
ROMANIAN DEADLIFT
3X10
LEG EXTENSIONS
1XFAILURE
ROMANIAN DEADLIFT
3X10
DUMBBELL LUNGES
4X12
LEG PRESS
4X10
DUMBBELL LUNGES
4X12
SEATED FRENCH CURL
4X8
CABLE UPRIGHT ROWS
3X12
SEATED FRENCH CURL
4X8
MACHINE REAR DELT FLY
3X15
CABLE TRICEP EXT
3X12
REAR DELT FLY 4X10
CABLE TRICEP EXT
3X12
CABLE UPRIGHT ROW
4X8
CABLE LATERAL RAISE
3X10
3X8
REVERSE GRIP TRI EXT
3XFAILURE
SQUAT 3X4
72.5% OF YOU 1RM
SQUAT 4X4
72.5% OF YOUR 1RM
DUMBBELL LUNGES
4X12
DB RDL
4X12
ROMANIAN DEADLIFT
4X8
LEG PRESS
4X10
4X6
LEG EXTENSIONS
3X15
3X12
HAMSTRING CURLS
3X15
(FOOT UP ON BENCH) SINGLE LEG SQUATS
4X15
GOBLET SQUATS
4X8
HYPER EXTENSIONS
3X12
CALF RAISES
3X20
(5 SEC HOLD AT THE TOP) LEG EXTENSION HOLDS
WEIGHTED STEP UPS
FLAT DB BENCH 4X10
INCLINE DB PRESS
3XFAILURE
V-BAR PULLUPS 4X8
DB ROW
4X10
INCLINE DB FLY 3X8
MACHINE ROW 4X10
CLOSE GRIP PULLDOWNS
4X12
T-BAR ROW
DROP SET:
SUPERSET:
70% OF 1RM
INCLINE DB PRESS
3X12
CABLE LATERAL RAISE
BENCH 4X5
CABLE TRICEP EXT
CABLE UPRIGHT ROWS
SUPERSET:
70% OF 1RM
(SINGLE ARM) SEATED DB PRESS 3X8
4X12
4X12
BENCH 4X5
(40% OF BENCH 1RM)
PUSHUPS
CABLE CHEST FLY
3X12
4X12
4X8
3X15
DB HAMMER CURLS
4X12
LATERAL RAISES
45LB PLATE RAISE
2XFAILURE
INCLINE DB PRESS
4X12
(SINGLE ARM)
ROPE HAMMER CURL
CABLE TRICEP EXT
PUSHUPS
(SINGLE ARM)
ALT DB CURLS 4X10
(SINGLE ARM) SEATED DB PRESS 3X8
4X8
(SINGLE ARM)
3X15
4X10
(40% OF BENCH 1RM)
STANDING OHP 4X5
CABLE PULLOVER
MACHINE CHEST PRESS
LATERAL RAISES
REAR DELT FLY 4X10
DAY 6
80% OF 1RM
1XFAILURE
DB RDL
3X15
STANDING OHP 3X5
(EACH LEG)
SQUAT 4X5
HAMSTRING CURL
3X12
LEG EXTENSIONS
SUPERSET:
DAY 5
80% OF YOUR 1RM
3X10
LEG EXTENSIONS
(40% OF 1RM ON BENCH)
SUPERSET:
SQUAT 3X5
HAMSTRING CURLS
4X10
DB SHOULDER PRESS 3X10
77.5% OF 1RM
ROMAINIAN DEADLIFT
4X12
LEG PRESS
INCLINE BENCH 3X10 50-55% OF YOUR 1RM
82.5% OF 1RM
3XFAILURE
DB RDL
4X12
(3 DROPSETS)
92.5% OF 1RM
77.5% OF YOUR 1RM
3XFAILURE
LEG EXTENSIONS
4X10
(3 DROPSETS) LEG PRESS
90% OF YOUR 1RM
4X12
4X12
4X10
BARBELL ROW 4X8
DAY 4
SQUAT 3X6
77.5% OF YOUR 1RM
87.5% OF YOUR 1RM
DB RDL
INCLINE DB BENCH
DAY 3
SQUAT 3X6
55% OF YOUR 1RM
87.5% OF YOUR 1 RM
LEG PRESS
INCLINE BENCH 3X10 50-55% OF YOUR 1RM
(BODYWEIGHT IS FINE)
77.5% OF YOUR 1RM
(WEIGHTED)
STANDING OHP 4X5
(SINGLE ARM)
(WEIGHTED)
45LB PLATE RAISE
3X15
CABLE CHEST FLY
4X12
CABLE LATERAL RAISE
3X8
REVERSE GRIP TRI EXT
3XFAILURE
SQUAT 3X5
75% OF YOUR 1RM
SQUAT 4X5
75% OF YOUR 1RM
SQUAT 4X5
70% OF 1RM
DUMBBELL LUNGES
4X12
DB RDL
4X12
LEG EXTENSIONS
1XFAILURE
ROMANIAN DEADLIFT
4X8
LEG PRESS
4X10
LEG PRESS
4X10
4X6
LEG EXTENSIONS
3X15
DB RDLS
4X8
HAMSTRING CURLS
3X15
DB RDLS
4X8
HAMSTRING CURLS
3X15
3X12
HAMSTRING CURLS
3X15
HAMSTRING CURLS
4X12
HACK SQUAT
3X8
HAMSTRING CURLS
4X12
HACK SQUAT
3X8
(FOOT UP ON BENCH) SINGLE LEG SQUATS
4X15
GOBLET SQUATS
4X8
CALF RAISES
3X20
CALF RAISES
3X20
CALF RAISES
3X20
CALF RAISES
3X20
HYPER EXTENSIONS
3X12
CALF RAISES
3X20
(EACH LEG)
(5 SEC HOLD AT THE TOP) LEG EXTENSION HOLDS
WEIGHTED STEP UPS
SUPERSET:
SUPERSET:
FLAT DB BENCH 4X10
(EACH LEG)
INCLINE DB PRESS
3XFAILURE
(PRE EXHASTION WORK)
MACHINE FLY
1XFAILURE
(PRE EXHASTION WORK) ROPE PULLDOWNS
1XFAILURE
(PRE EXHASTION WORK)
MACHINE FLY
1XFAILURE
(PRE EXHASTION WORK) ROPE PULLDOWNS
1XFAILURE
V-BAR PULLUPS 4X8
DB ROW
4X10
(3 DROP SETS)
INCLINE DB PRESS
3XFAILURE
SUPERSET:
UNDER HAND BB ROW
4X8
(3 DROP SETS)
INCLINE DB PRESS
3XFAILURE
SUPERSET:
UNDER HAND BB ROW
4X8
INCLINE DB FLY 3X8
MACHINE ROW 4X10
PUSHUPS
4X12
(PRE EXHASTION WORK) CABLE PULLOVERS
PUSHUPS
4X12
PULLDOWNS
4X12
PULLDOWNS
4X12
INCLINE DB PRESS
4X10
INCLINE DB PRESS
4X10
INCLINE DB SEAL ROW
3X12
INCLINE DB SEAL ROW
3X12
DB INCLINE CHEST FLY
4X8
CLOSE GRIP PULLDOWNS
4X12
3X10
DB INCLINE SEAL ROW
4X8
T-BAR ROW
HAMMER STRGTH PRESS
4X8
PULLUPS
3XFAILURE
DB INCLINE SEAL ROW
4X10
ROPE HAMMER CURLS
INCLINE ALT DB CURL
4X12
EZ BAR SKULLCRUSHERS
DROPSET:
(EACH LEG)
SUPERSET:
DB INCLINE CHEST FLY
4X8
3X10
DB INCLINE SEAL ROW
4X8
HAMMER STRGTH PRESS
4X8
PULLUPS
3XFAILURE
3XFAILURE
DB INCLINE SEAL ROW
4X10
ROPE HAMMER CURLS
3XFAILURE
3XFAILURE
INCLINE ALT DB CURL
4X12
EZ BAR SKULLCRUSHERS
3XFAILURE
(PRE EXHASTION WORK) CABLE PULLOVERS
2XFAILURE
PENDLAY ROW 4X10
SUPERSET:
INCLINE MACHINE PRESS
4X12
MACHINE ROW 4X10
(45LBS ON BACK)
WEIGHTED PUSHUPS
4X12
MACHINE CHEST PRESS
3XFAILURE
T-BAR ROW
4X8
DB ROW
4X8
2XFAILURE
PENDLAY ROW 4X10
SUPERSET:
INCLINE MACHINE PRESS
4X12
MACHINE ROW 4X10
(45LBS ON BACK)
WEIGHTED PUSHUPS
4X12
MACHINE CHEST PRESS
3XFAILURE
T-BAR ROW
4X8
DB ROW
4X8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
SQUAT 4X4
82.5% OF 1RM
SQUAT 4X3
85% OF 1RM
SQUAT 3X2
87.5% OF 1RM
SQUAT 1X1
MAX OUT
LEG EXTENSIONS
4X12
LEG EXTENSIONS
1XFAILURE
LEG EXTENSIONS
4X12
LEG EXTENSIONS
1XFAILURE
HAMSTRING CRULS
4X12
LEG PRESS
4X10
HAMSTRING CRULS
4X12
LEG PRESS
4X10
WALKING LUNGES
3X15
DB RDLS
4X8
WALKING LUNGES
3X15
DB RDLS
4X8
(SINGLE LEG)
LEG PRESS
3X10
HAMSTRING CURLS
4X12
(SINGLE LEG)
LEG PRESS
3X10
HAMSTRING CURLS
4X12
(SINGLE LEG)
SIDE LEG PRESS 3X8
CALF RAISES
3X20
(SINGLE LEG)
SIDE LEG PRESS 3X8
CALF RAISES
3X20
BENCH 1X1
MAX OUT
DAY 1
DAY 2
CALF RAISES
3X20
BENCH 4X4
82.5% OF 1RM
CLOSE GRIP BENCH 3X8
50% OF 1RM
BENCH 4X3
(3 DROPSETS)
(3 DROP SETS) FLAT DB BENCH 3XFAILFURE
FRENCH CURL 4X12
45LB PLATE ON BACK
DAY 3
DAY 4
INCLINE DB CHEST FLY
3X8
DIAMOND PUSHUPS
4X12
CABLE FLY
2XFAILURE
(PALMS TO YOUR FACE)
3X20
BENCH 4X2
87.5% OF 1RM
CLOSE GRIP BENCH 3X8
50% OF 1RM
FULL FRONTAL RAISES
4X12
SEATED LATERAL RAISES
3X12
FRENCH CURL 4X12
REVERSE GRIP DB PRESS
4X10
INCLINE DB CHEST FLY
3X8
FACE PULLS
4X12
DIAMOND PUSHUPS
4X12
CABLE FLY
2XFAILURE
DEADLIFT 4X4 82.5% OF 1RM
DEADLIFT 4X3 85% OF 1RM
V-BAR PULLUPS 4X8
WIDE GRIP PULLDOWNS
(3 DROPSETS)
(3 DROP SETS) FLAT DB BENCH 3XFAILFURE
45LB PLATE ON BACK
(PALMS TO YOUR FACE)
DEADLIFT 3X2 87.5% OF 1RM
3X15
DB SHOULDER PRESS 3X10
FULL FRONTAL RAISES
4X12
SEATED LATERAL RAISES
3X12
REVERSE GRIP DB PRESS
4X10
FACE PULLS
4X12
DEADLIFT 1X1 MAX OUT
V-BAR PULLUPS 4X8
WIDE GRIP PULLDOWNS
3X15
WIDE GRIP PULLDOWNS
3X12
(SINGLE ARM) LANDMINE ROWS 4X12
WIDE GRIP PULLDOWNS
3X12
(SINGLE ARM) LANDMINE ROWS 4X12
MACHINE HIGH ROW
4X10
(BODYWEIGHT) INVERTED ROW 3XFAILURE
MACHINE HIGH ROW
4X10
(BODYWEIGHT) INVERTED ROW 3XFAILURE
ROPE PULLOVERS
3X12
EZ BAR CURLS 4X10
ROPE PULLOVERS
3X12
EZ BAR CURLS 4X10
STRT BAR CABLE CURLS
4X10
SPIDER CURLS 3X12
STRT BAR CABLE CURLS
4X10
SPIDER CURLS 3X12
INCLINE ALT DB CURLS
3X8
CONCENTRATION CURLS
4X8
INCLINE ALT DB CURLS
3X8
CONCENTRATION CURLS
4X8
BENCH 3X5
72.5% OF 1RM
BENCH 3X6
70% OF 1RM
BENCH 3X6
67.5% OF 1RM
BENCH 3X6
70% OF 1RM
3 DROP SETS
DB SHOULDER PRESS 3XFAILURE
SUPERSET:
ARNOLD PRESS 4X8
WEIGHTED DIPS 3X12
SUPERSET:
LATERAL RAISES 4X10
DAY 5
85% OF 1RM
DB SHOULDER PRESS 3X10
CALF RAISES
3 DROP SETS
DB SHOULDER PRESS 3XFAILURE
SUPERSET:
ARNOLD PRESS 4X8
MACHINE CHEST PRESS
4X10
PUSHUPS
4X12
LATERAL RAISES 4X10
SEATED FRENCH CURL
4X8
CABLE UPRIGHT ROW
3X12
CABLE TRICEP EXT
3X12
FACEPULLS
4X12
WEIGHTED DIPS 3X12
SUPERSET:
MACHINE CHEST PRESS
4X10
PUSHUPS
4X12
SEATED FRENCH CURL
4X8
CABLE TRICEP EXT
3X12
CABLE UPRIGHT ROW
3X12
FACEPULLS
4X12
SQUAT 3X8
55% OF 1RM
SQUAT 3X5
55% OF 1RM
SQUAT 3X5
60% OF 1RM
SQUAT 3X5
55% OF 1RM
ROMANIAN DEADLIFT
3X10
DB RDL
4X12
ROMANIAN DEADLIFT
3X10
DB RDL
4X12
DUMBBELL LUNGES
4X12
LEG PRESS
4X10
DUMBBELL LUNGES
4X12
LEG PRESS
4X10
HAMSTRING CURLS
3X15
LEG EXTENSIONS
3X15
HAMSTRING CURLS
3X15
LEG EXTENSIONS
3X15
HACK SQUAT
3X8
HAMSTRING CURLS
3X15
HACK SQUAT
3X8
HAMSTRING CURLS
3X15
CALF RAISES
3X20
GOBLET SQUATS
4X8
CALF RAISES
3X20
GOBLET SQUATS
4X8
(SINGLE ARM)
(SINGLE ARM)
DAY 6
SUPERSET:
(SINGLE ARM)
(PRE EXHASTION WORK)
MACHINE FLY
1XFAILURE
INCLINE BENCH 4X8
(PRE EXHASTION WORK)
MACHINE FLY
1XFAILURE
BARBELL ROWS 4X8
(3 DROP SETS)
INCLINE DB PRESS
3XFAILURE
BARBELL ROWS 4X8
(3 DROP SETS)
INCLINE DB PRESS
3XFAILURE
FLAT DB BENCH 3X12
(PRE EXHASTION WORK) CABLE PULLOVERS
FLAT DB BENCH 3X12
(PRE EXHASTION WORK) CABLE PULLOVERS
INCLINE BENCH 4X8
55% OF 1RM
DB ROW
3X8
CABLE FLY
4X10
CLOSE GRIP PULLDOWNS
3X12
CABLE PULLDOWNS
4X10
2XFAILURE
SUPERSET:
PENDLAY ROW 4X10
SUPERSET:
INCLINE MACHINE PRESS
4X12
MACHINE ROW 4X10
(45LBS ON BACK)
WEIGHTED PUSHUPS
4X12
T-BAR ROW
4X8
(SINGLE ARM)
55% OF 1RM
DB ROW
3X8
CABLE FLY
4X10
CLOSE GRIP PULLDOWNS
3X12
CABLE PULLDOWNS
4X10
2XFAILURE
PENDLAY ROW 4X10
SUPERSET:
INCLINE MACHINE PRESS
4X12
MACHINE ROW 4X10
(45LBS ON BACK)
WEIGHTED PUSHUPS
4X12
T-BAR ROW
4X8