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
HAMSTRING CURL
1XFAILURE
HAMSTRING CURLS
3X12
DB RDL
4X10
3X15
DB RDLS
4X10
GOBLET SQUATS
4X8
DB RDLS
4X10
GOBLET SQUATS
4X8
3X12
LEG EXTENSIONS
3XFAILURE
LEG EXTENSIONS
3XFAILURE
WEIGHTED LUNGES
5X10
WEIGHTED LUNGES
5X10
CALF RAISES
3X20
CALF RAISES
3X20
BENCH 1X1
87.5% OF 1RM
BENCH 1X1
90% OF 1RM
BENCH 4X3
BENCH 3X5
77.5% OF 1RM
BENCH 4X5
77.% OF 1RM
BENCH 3X7
MACHINE CHEST PRESS
4X10
CABLE LATERAL RAISES
1XFAILURE
MACHINE CHEST PRESS
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
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:
80% OF YOUR 1RM
(PRE EXHASTION WORK)
(EACH LEG)
WEIGHTED STEP UPS 3X12
CALF RAISES
3X20
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:
(PRE EXHASTION WORK)
(EACH LEG)
WEIGHTED STEP UPS 3X12
CALF RAISES
3X20
77.5% OF 1RM
BENCH 4X3
75% OF 1RM
70% OF 1RM
CLOSE GRIP BENCH 3X8
45% OF 1RM
4X10
CABLE LATERAL RAISES
1XFAILURE
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
70% OF 1RM
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
ALT DB CURLS 4X10
CABLE PULLOVER
BENCH 3X4
75-80% OF YOUR 1RM
ARNOLD PRESS 4X10
LATERAL RAISES
4X8
CABLE UPRIGHT ROWS
3X12
REAR DELT FLY 4X10
CONCENTRATION CURLS
4X8
BENCH 3X4
77.5% OF YOUR 1RM
WEIGHTED DIPS 3X12
SUPERSET:
(SINGLE ARM)
45LB PLATE RAISE 3X15
4X12
LATERAL RAISES
4X8
SEATED FRENCH CURL
4X8
CABLE UPRIGHT ROWS
3X12
CABLE TRICEP EXT
3X12
REAR DELT FLY 4X10
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
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
FLAT DB BENCH 4X10
DROP SET:
INCLINE DB PRESS 3XFAILURE
V-BAR PULLUPS 4X8
DB ROW
INCLINE DB FLY 3X8
MACHINE ROW 4X10
CLOSE GRIP PULLDOWNS
4X12
T-BAR ROW
SUPERSET:
SUPERSET:
(SINGLE ARM)
45LB PLATE RAISE 3X15
CONCENTRATION CURLS
4X8
BENCH 4X5
75-77.5% OF 1RM
3X15
ROPE HAMMER CURL 2XFAILURE
BENCH 4X5
70% OF 1RM
PUSHUPS
4X12
(SINGLE ARM) LATERAL RAISES
T-BAR CHEST PRESS
4X10
(SINGLE ARM) LATERAL RAISES
T-BAR CHEST PRESS
4X10
SEATED FRENCH CURL
4X8
MACHINE REAR DELT FLY
STRT BAR TRICEP EXT
3X15
MACHINE REAR DELT FLY
STRT BAR TRICEP EXT
3X15
CABLE TRICEP EXT
3X12
CABLE UPRIGHT ROW 4X8
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 3X6
70% OF 1RM
3X15
CABLE LATERAL RAISE
3X10
SQUAT 4X5
75% OF YOUR 1RM
SQUAT 4X5
70% OF 1RM
4X12
DB RDL
4X12
LEG EXTENSIONS
1XFAILURE
LEG PRESS
4X10
LEG PRESS
4X10
4X6
LEG EXTENSIONS
3X15
DB RDLS
3X12
HAMSTRING CURLS
3X15
HAMSTRING CURLS
(FOOT UP ON BENCH) SINGLE LEG SQUATS
4X15
GOBLET SQUATS
4X8
HYPER EXTENSIONS
3X12
CALF RAISES
3X20
SUPERSET:
FLAT DB BENCH 4X10
(WEIGHTED)
4X8
3X15
SQUAT 3X5
70% OF 1RM
ROMANIAN DEADLIFT 3X10
LEG EXTENSIONS
1XFAILURE
DUMBBELL LUNGES
4X12
LEG PRESS
4X10
4X8
HAMSTRING CURLS
3X15
DB RDLS
4X12
HACK SQUAT
3X8
HAMSTRING CURLS
CALF RAISES
3X20
CALF RAISES
3X20
(EACH LEG)
(WEIGHTED)
ROMANIAN DEADLIFT 3X10
(EACH LEG)
DUMBBELL LUNGES
4X12
4X8
HAMSTRING CURLS
3X15
4X12
HACK SQUAT
3X8
CALF RAISES
3X20
CALF RAISES
3X20
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
(PRE EXHASTION WORK) CABLE PULLOVERS
2XFAILURE
PUSHUPS
4X12
(PRE EXHASTION WORK) CABLE PULLOVERS
2XFAILURE
PUSHUPS
4X12
PULLDOWNS
4X12
PULLDOWNS
4X12
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
EZ BAR SKULLCRUSHERS
DROPSET:
4X12
INCLINE DB PRESS 4X12
75% OF YOUR 1RM
SUPERSET:
70% OF 1RM
CABLE TRICEP EXT
(SINGLE ARM) SEATED DB PRESS 3X8
4X8
(SINGLE ARM)
BENCH 4X5
(40% OF BENCH 1RM) STANDING OHP 4X5
DUMBBELL LUNGES
4X10
70% OF 1RM
4X12
INCLINE DB PRESS 4X12
SQUAT 3X5
WEIGHTED STEP UPS
BENCH 4X5
3X12
(SINGLE ARM) SEATED DB PRESS 3X8
3XFAILURE
(5 SEC HOLD AT THE TOP) LEG EXTENSION HOLDS
70% OF 1RM
CABLE TRICEP EXT
DB HAMMER CURLS
(40% OF BENCH 1RM) STANDING OHP 4X5
REVERSE GRIP TRI EXT
ROMANIAN DEADLIFT 4X8
BENCH 4X5
ROPE HAMMER CURL 2XFAILURE
4X10
3X8
(EACH LEG)
3X12
ALT DB CURLS 4X10
MACHINE CHEST PRESS
CABLE CHEST FLY 4X12
(SINGLE ARM)
DB HAMMER CURLS
3X15
WEIGHTED DIPS 3X12
CABLE LATERAL RAISE
DB INCLINE CHEST FLY
INCLINE ALT DB CURL 4X12
SUPERSET:
ARNOLD PRESS 4X10
PUSHUPS
3X8
WEIGHTED STEP UPS
77.5% OF YOUR 1RM
STANDING OHP 3X5
SUPERSET:
4X10
CABLE LATERAL RAISE
(5 SEC HOLD AT THE TOP) LEG EXTENSION HOLDS
BENCH 3X5
(40% OF 1RM ON BENCH)
MACHINE CHEST PRESS
CABLE CHEST FLY 4X12
ROMANIAN DEADLIFT 4X8
ROPE HAMMER CURL 2XFAILURE
4X12
SUPERSET:
CABLE ROW
STANDING OHP 3X5
DAY 6
SQUAT 2X6
ROMAINIAN DEADLIFT 3X10
4X10
3X15
SUPERSET:
(EACH LEG)
80% OF 1RM
1XFAILURE
DB RDL
LEG EXTENSIONS
(40% OF 1RM ON BENCH)
DAY 5
SQUAT 4X5
HAMSTRING CURL
3X12
LEG EXTENSIONS
ROPE HAMMER CURL 2XFAILURE
SUPERSET:
SQUAT 3X5
HAMSTRING CURLS
4X10
BENCH 1X1
77.5% OF 1RM
ROMAINIAN DEADLIFT 3X10
4X12
LEG PRESS
DB SHOULDER PRESS 3X10
82.5% OF 1RM
3XFAILURE
DB RDL
4X12
INCLINE BENCH 3X10 50-55% OF YOUR 1RM
92.5% OF 1RM
77.5% OF YOUR 1RM
3XFAILURE
LEG EXTENSIONS
(3 DROPSETS)
(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 4X10
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
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
PENDLAY ROW 4X10
SUPERSET:
(45LBS ON BACK)
INCLINE MACHINE PRESS
4X12
INCLINE DB PRESS 4X10
MACHINE ROW 4X10
INCLINE DB SEAL ROW
3X12
WEIGHTED PUSHUPS 4X12
MACHINE CHEST PRESS
3XFAILURE
T-BAR ROW
DB ROW
4X8
4X8
PENDLAY ROW 4X10
SUPERSET:
(45LBS ON BACK)
INCLINE MACHINE PRESS
4X12
INCLINE DB PRESS 4X10
MACHINE ROW 4X10
INCLINE DB SEAL ROW
3X12
WEIGHTED PUSHUPS 4X12
MACHINE CHEST PRESS
3XFAILURE
T-BAR ROW
DB ROW
4X8
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
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
DAY 5
(PALMS TO YOUR FACE)
85% OF 1RM
DB SHOULDER PRESS 3X10
CALF RAISES
WEIGHTED DIPS 3X12
DB SHOULDER PRESS 3XFAILURE
SUPERSET:
ARNOLD PRESS 4X8
WEIGHTED DIPS 3X12
MACHINE CHEST PRESS
4X10
MACHINE CHEST PRESS
4X10
LATERAL RAISES 4X10
PUSHUPS
4X12
LATERAL RAISES 4X10
PUSHUPS
4X12
CABLE UPRIGHT ROW 3X12
SEATED FRENCH CURL
4X8
CABLE UPRIGHT ROW 3X12
SEATED FRENCH CURL
4X8
CABLE TRICEP EXT
3X12
FACEPULLS
4X12
CABLE TRICEP EXT
3X12
SQUAT 3X5
55% OF 1RM
SQUAT 3X5
60% OF 1RM
SQUAT 3X5
55% OF 1RM
DB RDL
4X12
ROMANIAN DEADLIFT 3X10
DB RDL
4X12
FACEPULLS
4X12
SQUAT 3X8
55% OF 1RM
ROMANIAN DEADLIFT 3X10
SUPERSET:
3 DROP SETS
(SINGLE ARM)
SUPERSET:
(SINGLE ARM)
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
DAY 6
SUPERSET:
(SINGLE ARM)
MACHINE FLY
1XFAILURE
INCLINE BENCH 4X8
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
2XFAILURE
FLAT DB BENCH 3X12
(PRE EXHASTION WORK) CABLE PULLOVERS
2XFAILURE
INCLINE BENCH 4X8
55% OF 1RM
DB ROW
3X8
CABLE FLY
4X10
CLOSE GRIP PULLDOWNS
3X12
CABLE PULLDOWNS
4X10
(PRE EXHASTION WORK)
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
(PRE EXHASTION WORK)
PENDLAY ROW 4X10
SUPERSET:
INCLINE MACHINE PRESS
4X12
MACHINE ROW 4X10
(45LBS ON BACK)
WEIGHTED PUSHUPS 4X12
T-BAR ROW
4X8