WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8

SQUAT 3X8 75%OFYOUR1RM SQUAT 3X8 77.5%OF YOUR1RM SQUAT 1X1 87.5%O FYO UR1RM SQUAT 1X1 87.5%OF YOUR1RM SQUAT 1X1 90%OFYOUR1RM SQUAT 1X1 92.5% OF 1RM SQUAT 4X3 82.5%OF1RM SQ
SQUAT
UAT4 X4 7 7 .5 % OF 1 RM

DAY 1 PAUSEDSQUAT3X3 55%OFYOUR1RM PAUSEDSQUAT3X4 55%OFYOUR1RM SQUAT 3X6 77.5%OFYOUR 1RM SQUAT 3X6 77.5%OF YOUR1RM SQUAT 3X5 80%OFYOUR1RM SQUAT 4X5 80% OF 1RM SQUAT 2X6 70%OF1RM MOVE ON TO BB
DB RDL 4X1 2 ( 3DR OPS ET S) LEG PR ES S 3X FA L
I UR E DB RDL 4X1 2 ( 3DR OPS ET S) LEG PR ES S 3X FA L
I UR E ROMAINIANDEADLIFT 3X10 (PREEXHASTIONWORK) HAMSTRINGCURL 1XFAILURE ROMAINIANDEADLIFT 3X10 (PREEXHASTIONWORK) HAMSTRINGCURL 1XFAILURE
L EG P RE SS 4 X1 0 LEGEXTENSIONS 4X12 LEG PRESS 4X10 LEGEXTENSIONS 4X12 HAMSTRINGCURLS 3X12 DB RDL 4X10 HAMSTRINGCURLS 3X12 DB RDL 4X10
LEGEXTENSIONS 3X15 HAMSTRINGCURLS 3X15 LEGEXTENSIONS 3X15 HAMSTRINGCURLS 3X15 DB RDLS 4X10 GOBLETSQUATS 4X8 DB RDLS 4X10 GOBLETSQUATS 4X8
HAMSTRINGCURLS 3X15 DBROMANIAN DL 3X12 HAMSTRINGCURLS 3X15 DBROMANIAN DL 3X12 LEGEXTENSIONS 3 XF AIL URE (EACH L EG) WEIGHTEDSTEPUPS 3X12 LEGEXTENSIONS 3 XFAI LURE (EACH L EG) WEIGHTEDSTEPUPS 3X12
GOBLETSQUATS 4X8 HACK SQUATS 4X8-10 GOBLETSQUATS 4X8 HACK SQUATS 4X
4X8-10 (EACH LEG) WEIGHTEDLUNGES 5X10 CALF RAISES 3X20 (EACH LEG) WEIGHTEDLUNGES 5X10 CALF RAISES 3X20
CALF RAISES 3 X20 CALF RAISES 3X
3 X20 CALF RAISES 3 X20 CALF RAISES 3X
3 X20 CALF RAISES 3 X20 CALF RAISES 3 X20

DAY 2 BENCH 3X8 75%OFYOUR1RM BENCH 3X8 75-77.5%OFYOUR1RM BENCH 1X1 85%OFYOUR1RM BENCH 1X1 85%OFYOUR1RM BENCH 1X1 87.5% OF 1RM BENCH 1X1 90% OF 1RM BENCH 4X3 77.5% OF 1RM BENCH 4X3 75% OF 1RM
I NC LI N
NE
E B EN CH 3 X1 0 5 0 - 55 % O
OF
F Y OU R 1R M I NC LI NE B EN CH 3 X1 0 5 0 - 55 % OF Y OU R 1R M BENCH 3X6 77.5%OFYOUR 1RM BENCH 3X6 77.5%OF YOUR1RM BENCH 3X5 77.5% OF 1RM BENCH 4X5 77.% OF 1RM BENCH 3X7 70% OF 1RM CLOSEGRIPBENCH3X8 45% OF 1RM
INCLINEDB BENCH 4X10 (3 DROPSETS) DBSHOULDERPRESS 3X10 INCLINEDB BENCH 4X10 (3 DROPSETS) DBSHOULDERPRESS 3X10 SUPERSET: MACHINECHESTPRESS 4X10 CABLELATERALRAISES 1 XFAI LURE SUPERSET : MACHINECHESTPRESS 4X10 CABLELATERALRAISES 1XFAILURE
(BODYWEIGH
TISFINE) WEIGHTED DIPS 4X12 FULLFRONTALRAISES 4X12 (BODYWEIGH
TISFINE) WEIGHTED DIPS 4X12 FULLFRONTALRAISES 4X12 PLATE RAISES 4X
4X12 ARNOLD PRESS 4X8 PLATE RAISES 4X12 ARNOLD PRESS 4X8
MACHINECHESTFLY 3X12 SEATEDLATERALRAISES 3X12 MACHINECHESTFLY 3X12 SEATEDLATERALRAISES 3X12 SUPERSET: ARNOLD PRESS 4X8 FACEPULLS 3X12 SUPERSET: ARNOLD PRESS 4X8 FACEPULLS 3X12
EZBARSKULLCRUSHERS 4X15 (PALMSTOYOURFACE) REVERSEGRIPDBPRESS 4X10 EZBARSKULLCRUSHERS 4X15 (PALMSTOYOURFACE) REVERSEGRIPDBPRESS 4X10 PUSHUPS 4X12 REVERSEGRIPDBPRESS 4X8 PUSHUPS 4X12 REVERSEGRIPDBPRESS 4X8
STRTBARPUSHDOWNS 3XFAILURE FACE PULLS 4X12 STRTBARPUSHDOWNS 3XFAILURE FACE PULLS 4X12 LATERALRAISES 3X15 CABLEUPRIGHTROW 3X12 LATERALRAISES 3X15 CABLEUPRIGHTROW 3X12

DAY 3 DEADLIFT 3X6 77.5%OFYOUR 1RM DEADLIFT3X6 77.5-80%OFYOUR1RM DEADLIFT 1X1 85%OFYOUR1RM DEADLIFT1X1 85-88%O F1RMMAX DEADLIFT 1X1 88% OF 1RM DEADLIFT 1X1 90% OF 1RM DEADLIFT 3X3 77.5% OF 1RM DEADLIFT 3X3 77.5% OF 1RM
DEFICITDEADLIFTS2X8 50%OFYOUR1RM DEFICITDEADLIFT3X7 50%OFYOUR1RM DEADLIFT 3X5 77.5%OFYOUR 1RM DEADLIFT3X5 77.5%O FYO UR1RM D EA DL IF T 4 X5 7 7. 5% O F1 RM D EA DL IF T3 X3 8 2- 85 %OF 1 RM DEFICITDEADLIFT2X6 50% OF 1RM DEFICITDEADLIFT2X6 50% OF 1RM
BARBELL ROW 4X8 WIDEGRIPPULLDOWNS 3X15 BARBELL ROW 4X8 WIDEGRIPPULLDOWNS 3X15 CABLE ROW 4X12 WIDEGRIPPULLDOWNS 4X12 CABLE ROW 4X12 WIDEGRIPPULLDOWNS 4X12
CABLE ROW 3X12 (SINGLE ARM) LANDMINEROWS 4X12 CABLE ROW 3X12 (SINGLE ARM) LANDMINEROWS 4X12 INVERTED ROW 3XFAILURE HIGHROWMACHINE 4X12 INVERTED ROW 3XFAILURE HIGHROWMACHINE 4X12
HAMMERSTRGTHROW 4X8 (BODYWEIGHT) INVERTED ROW 3XFAILURE HAMMERSTRGTHROW 4X8 (BODYWEIGHT) INVERTED ROW 3XFAILURE MACHINE RO
ROW 4
4X
X8 V-BARPULLDOWNS 3X10 MACHINE ROW 4X8 V-BARPULLDOWNS 3X10
WIDEGRIPPULLDOWNS 3X12 EZ BAR CURLS 4X10 WIDEGRIPPULLDOWNS 3X12 EZ BAR CURLS 4X10 V-BAR PULLUP 3XFAILURE STRTBARPULLOVER 4X8 V-BAR PULLUP 3
3X
XFAILURE STRTBARPULLOVER 4X8
ALTBICEP CURLS 3XFAILURE SPIDER C
CU
URLS 3X
3X12 ALTBICEP CURLS 3XFAILURE SPIDER C
CU
URLS 3X
3X12 CABLEPULLOVER 3X15 ALT DB CURLS 4X10 CABLEPULLOVER 3X15 ALT DB CURLS 4
4X
X10
ROPEHAMMERCURL 2XFAILURE CONCENTRATIONCURLS 4X8 ROPEHAMMERCURL 2XFAILURE CONCENTRATIONCURLS 4X8 ROPEHAMMERCURL 2XFAILURE DBHAMMERCURLS 3X12 ROPEHAMMERCURL 2XFAILURE DBHAMMERCURLS 3X12

DAY 4 BENCH 3X4 75-80%OFYOUR 1RM BENCH 3X4 77.5%OF YOUR1RM BENCH 3X5 77.5%OFYOUR 1RM BENCH 4X5 75-77.5
5%OF1RM
%OF1RM BENCH 4X5 70% OF 1RM BENCH 4X5 70% OF 1RM BENCH 4X5 70% OF 1RM BENCH 4X5 70% OF 1RM

(40%OF1RM ONBENCH) WEIGHTED DIPS 3X12 (40%OF1RM ONBENCH) WEIGHTED DIPS 3X12 (40%OFBENCH 1RM) CABLETRICEPEXT (40%OFBENCH 1RM) CABLETRICEPEXT
STANDING OHP3X5 STANDING OHP3X5 S TA ND IN GOH P4
P4X5 ( SI NGL EAR M) 4X12 S TA ND IN GOH P4
P4X 5 ( SI NGL EAR M) 4X12
SUPERSET: ARNOLD PRESS 4X10 SUPERSET: MACHINECHESTPRESS 4X10 SUPERSET: ARNOLD PRESS 4X10 SUPERSET: MACHINECHESTPRESS 4X10 (SINGLE ARM) SEATEDDB PRESS 3X8 INCLINEDB PRESS 4X12 (SINGLE ARM) SEATEDDB PRESS 3X8 INCLINEDB PRESS 4X12
LATERALRAISES 4X8 PUSHUPS 4X12 LATERALRAISES 4X8 PUSHUPS 4X12 (SINGLE ARM) LATERALRAISES 4X8 T-BARCHESTPRESS 4X10 (SINGLE ARM) LATERALRAISES 4X8 T-BARCHESTPRESS 4X10
CABLEUPRIGHTROWS 3X12 SEATEDFRENCHCURL 4X8 CABLEUPRIGHTROWS 3X12 SEATEDFRENCHCURL 4X8 MACHINEREARDELTFLY 3X15 STRTBARTRICEPEXT 3X15 MACHINEREARDELTFLY 3X15 STRTBARTRICEPEXT 3X15
REAR DELT FLY 4X10 (SINGLE ARM) CABLETRICEPEXT 3X12 REAR DELT FLY 4X10 (SINGLE ARM) CABLETRICEPEXT 3X12 CABLEUPRIGHTROW 4X8 (WEIGHTED) BENCH DI
DIPS 3XFAILURE CABLEUPRIGHTROW 4X8 (WEIGHTED) BENCH DI
DIPS 3XFAILURE
SUPERSET: 45LBPLATERAISE 3X15 CABLECHESTFLY 4X12 SUPERSET: 45LBPLATERAISE 3X15 CABLECHESTFLY 4X12 CABLELATERALRAISE 3X10 ROPETRICEPEXT 3XFAILURE CABLELATERALRAISE 3X10 ROPETRICEPEXT 3XFAILURE
CABLELATERALRAISE 3X8 REVERSEGRIPTRIEXT 3XFAILURE CABLELATERALRAISE 3X8 REVERSEGRIPTRIEXT 3XFAILURE

DAY 5 SQUAT 3X4 72.5%OFYOU1RM SQUAT 4X4 72.5%OF YOUR1RM SQUAT 3X5 75%OFYOUR1RM SQUAT 4X5 75%O FYO UR1RM SQUAT 4X5 70% OF 1RM SQUAT 4X5 72.5% OF 1RM SQUAT 3X5 70% OF 1RM SQUAT 3X6 70% OF 1RM
(EACH LEG) DUMBBELLLUNGES 4X12 DB RDL 4X12 (EACH LEG) DUMBBELLLUNGES 4X12 DB RDL 4X12 LEGEXTENSIONS 1XFAILURE ROMANIANDEADLIFT 3X10 LEGEXTENSIONS 1XFAILURE ROMANIANDEADLIFT 3X10

ROMANIANDEADLIFT 4X8 LEG PRESS 4X10 ROMANIANDEADLIFT 4X8 LEG PRESS 4X10 LEG PRESS 4X10 (EACH LEG) DUMBBELLLUNGES 4X12 LEG PRESS 4X10 (EACH LEG) DUMBBELLLUNGES 4X12
(5SECHOLD ATTHETOP)LEG EXTENSIONHOLDS 4X6 LEGEXTENSIONS 3X15 (5SECHOLD ATTHETOP)LEG EXTENSIONHOLDS 4X6 LEGEXTENSIONS 3X15 DB RDLS 4X8 HAMSTRINGCURLS 3X15 DB RDLS 4X8 HAMSTRINGCURLS 3X15
WEIGHTEDSTEPUPS 3X12 HAMSTRINGCURLS 3X15 WEIGHTEDSTEPUPS 3X12 HAMSTRINGCURLS 3X15 HAMSTRINGCURLS 4X12 HACK SQUAT 3X8 HAMSTRINGCURLS 4X12 HACK SQUAT 3X8
(FOOTUPON BENCH)SINGLELEGSQUATS 4X15 GOBLETSQUATS 4X8 (FOOTUPON BENCH)SINGLELEGSQUATS 4X15 GOBLETSQUATS 4X8 CALF RAISES 3X20 CALF RAISES 3X20 CALF RAISES 3X20 CALF RAISES 3X20
HYPEREXTENSIONS 3X12 CALF RAISES 3X20 HYPEREXTENSIONS 3X12 CALF RAISES 3X20

DAY 6 FLAT DB BENCH 4X10 DROP SET: INCLINEDB PRESS 3 XFAI LURE SUPERSET : FLAT DB BENCH 4X10 DROPSET: INCLINEDB PRESS 3XFAILURE (PREEXHASTIONWORK) MACHINE FLY 1XFAILURE (PREEXHASTIONWORK) ROPEPULLDOWNS 1XFAILURE (PREEXHASTIONWORK) MACHINE FLY 1XFAILURE (PREEXHASTIONWORK) ROPEPULLDOWNS 1XFAILURE
V-BAR PULLUPS 4X8 DB ROW 4X10 V-BAR PULLUPS 4X8 DB ROW 4X10 (3 DROP SETS) INCLINEDBPRESS 3 XF AIL URE SUPERSET : UNDERHANDBBROW 4X8 (3 DROP SETS) INCLINEDBPRESS 3 XFAI LURE SUPERSET: UNDERHANDBBROW 4X8
INCLINE DB FLY 3X8 MACHINE ROW 4X10 SUPERSET: INCLINE DB FLY 3X8 MACHINE ROW 4X10 (PREEXHASTIONWORK) CABLEPULLOVERS 2XFAILURE PUSHUPS 4X12 (PREEXHASTIONWORK) CABLEPULLOVERS 2XFAILURE PUSHUPS 4X12
CLOSEGRIPPULLDOWNS 4X12 SUPERSET: DBINCLINECHESTFLY 4X8 CLOSEGRIPPULLDOWNS 4X12 SUPERSET: DBINCLINECHESTFLY 4X8 PENDLAY ROW 4X10 PULLDOWNS 4X12 PENDLAY ROW 4X10 PULLDOWNS 4X12

T -B AR RO W 3 X1 0 DBINCLINESEALROW
4X8 T-BAR ROW 3X10 DBINCLINESEALROW
4X8 SUPERSET: INCLINEMACHINEPRESS
4X12 INCLINEDB PRESS 4X10 SUPERSET: INCLINEMACHINEPRESS
4X12 INCLINEDB PRESS 4X10
HAMMERSTRGTHPRESS 4X8 PULLUPS 3XFAILURE HAMMERSTRGTHPRESS 4X8 PULLUPS 3XFAILURE MACHINE ROW 4X10 INCLINEDBSEALROW 3X12 MACHINE ROW 4X10 INCLINEDBSEALROW 3X12
DBINCLINESEALROW 4X10 ROPEHAMMERCURLS 3XFAILURE DBINCLINESEALROW 4X10 ROPEHAMMERCURLS 3XFAILURE (45LBSONBACK) WEIGHTEDPUSHUPS 4X12 MACHINECHESTPRESS 3XFAILURE (45LBSONBACK) WEIGHTEDPUSHUPS 4X12 MACHINECHESTPRESS 3XFAILURE
INCLINEALTDB CURL 4X12 EZBARSKULLCRUSHERS 3XFAILURE INCLINEALTDB CURL 4X12 EZBARSKULLCRUSHERS 3XFAILURE T-BAR ROW 4X8 DB ROW 4X8 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

DAY 1 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
( SI
SI NG
NGLE LE
LEG) LEG PR
PRESS 3X10 HAMSTRING CURLS 4X12 (SINGLE LEG) LEG PRESS 3X10 HAMSTRING CURLS 4X12
(SINGLE LEG) SIDE LEG PRESS 3X8 CALF RAISES 3X
3X20 (SINGLE LEG) SIDE LEG PRESS 3X8 CALF RAISES 3X20
CALF RAISES 3X20 CALF RAISES 3X20

DAY 2 BENCH 4X4 82.5% OF 1RM BENCH 4X3 85% OF 1RM BENCH 4X2 87.5% OF 1RM BENCH 1X1 MAX OUT
CLOSE GRIP BENCH 3X8 50
50%
% OF 1RM
1RM (3 D
DRO
ROPS
PSET
ETS)
S) DB SHOULDER PRESS 3X10 CLOSE GRIP BENCH 3X8 50%
50% OF 1
1RM
RM (3 D
DRO
ROPS
PSET
ETS)
S) DB SHOULDER PRESS 3X10

(3 DROP SETS) FLAT DB BENCH 3XFAILFURE FULL FRONTAL RAISES 4X12 (3 DROP SETS) FLAT DB BENCH 3XFAILFURE FULL FRONTAL RAISES 4X12
FRENCH
FRENCH CU
CURL
RL 4X1
4X12
2 SEATED LATERAL RAISES 3X12 FRENCH CURL 4X12 SEATED LATERAL RAISES 3X12
INCLINE DB CHEST FLY 3X8 (PALMS TOYOUR FACE) REVERSE GRIP DB PRES 4X10 INCLINE DB CHEST FLY 3X8 (PALMS TOYOUR FACE) REVERSE GRIP DB PRESS 4X10
45LB PLATE ON BACK DIAMOND PUSHUPS 4X12 FACE PULLS 4X12 45LB PLATE ON BACK DIAMOND PUSHUPS 4X12 FACE PULLS 4X12

CABLE FLY 2XFAILURE CABLE FLY 2XFAILURE

DAY 3 DEADLIFT 4X4 82.5% OF 1RM DEADLIFT 4X3 85% OF 1RM DEADLIFT 3X2 87.5% OF 1RM DEADLIFT 1X1 MAX OUT
V-BAR PULLUPS 4X8 WIDE GRIP PULLDOWNS 3X15 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 CONCENTRATIONCURLS 4X8 INCLINE ALT DB CURLS 3X8 CONCENTRATIONCURLS 4X8

DAY 4
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 WEIGHTED DIPS 3X12 3 DROP SETS DB SHOULDER PRESS 3XFAILURE WEIGHTED DIPS 3X12
SUPERSET: ARNOLD PRESS 4X8 SUPERSET: MACHINE CHEST PRESS 4X10 SUPERSET: ARNOLD PRESS 4X8 SUPERSET: 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
FACEPULLS 4X12 (SINGLE ARM) CABLE TRICEP EXT 3X12 FACEPULLS 4X12 (SINGLE ARM) CABLE TRICEP EXT 3X12

DAY 5 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
HACK SQUA
SQUATT 3X
3X8
8 HAMSTRING CURLS 3X15 HACK SQUAT 3X8 HAMSTRING CURLS 3X15
CALF RAISES 3X20 GOBLET SQUATS 4X8 CALF RAISES 3X20 GOBLET SQUATS 4X8
DAY 6 INCLINE BENCH 4X8 55% OF 1RM (PRE EXHASTION WORK) MAC
MACHINE
HINE FLY 1XFAILU
1XFAILURE
RE INCLINE BENCH 4X8 55% OF 1RM (PRE EXHASTION WORK) MAC
MACHINE
HINE FLY 1XFAILU
1XFAILURE
RE
BARBELL ROWS 4X8 (3 DROP SETS) INCLINE DB PRESS 3XFAILURE BARBELL ROWS 4X8 (3 DROP SETS) INCLINE DB PRESS 3XFAILURE
SUPERSET: FLAT DB BENCH 3X12 (PRE EXHASTION WORK) CABLE PULLOVERS 2X
XF
F AI
AI LU
LU RE
RE SU
UP
PEER
RSSE
ETT:: FLAT DB BENCH 3X12 (PRE EXHASTION WORK) CABLE PULLOVERS 2XFAILURE
DB ROW 3X8 PENDLAY ROW 4X10 DB ROW 3X8 PENDLAY ROW 4X10
CABLE FLY 4X10 SUPERSET: INCLINE MACHINE PRESS 4X12 CABLE FLY 4X10 SUPERSET: INCLINE MACHINE PRESS 4X12
CLOSE GRIP PULLDOWNS 3X12 MACHINE ROW 4X10 CLOSE GRIP PULLDOWNS 3X12 MACHINE ROW 4X10
(SINGLE ARM) CABLE PULLDOWNS 4X10 (45LBS ON BACK) WEIGHTED PUSHUPS 4X12 (SINGLE ARM) CABLE PULLDOWNS 4X10 (45LBS ON BACK) WEIGHTED PUSHUPS 4X12
T-BAR ROW 4X
4 X8 T-BAR ROW 4X
4 X8