Program Description
Functional unilateral training to be paired with running and performance
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout80 minutes
- CreatedApr 08, 2025 12:55
- Last EditedJun 18, 2025 12:17
Summary
Unleash your potential with the **Hybrid Athlete - Functional Strength** program, a comprehensive 16-week journey designed to elevate your strength and performance. Committing to five days a week, you'll engage in a variety of supersets that blend traditional strength training with functional movements, targeting key muscle groups for balanced development. Each session is crafted to challenge your limits, enhance your power, and build a resilient physique. Equip yourself with the tools and techniques to become a hybrid athlete, ready to conquer any challenge!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP 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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Pull-Up (Weighted)4 Sets
5-8 Reps
-
1B
Pendlay Row4 Sets
6-8 Reps
-
1C
Hanging Leg Raise4 Sets
10-12 Reps
-
2A
Rotational Landmine Push Press4 Sets
6-8 Reps
-
2B
Single Arm Landmine Row4 Sets
8-10 Reps
-
2C
Landmine Twist4 Sets
10-12 Reps
-
3A
Dip (Weighted)3 Sets
8-10 Reps
-
3B
Chest Fly (Cable)3 Sets
10-12 Reps
-
4A
Hammer Curl (Cable)2 Sets
10-12 Reps
-
4B
Overhead Tricep Extension (Cable)2 Sets
10-12 Reps
-
4C
Lateral Raise (Cable)2 Sets
12-15 Reps
-
Day 2
1A
Bulgarian Split Squat (Dumbbell)4 Sets
8-10 Reps
-
1B
Romanian Deadlift (Dumbbell)4 Sets
10-12 Reps
-
2A
Landmine Reverse Lunge3 Sets
8-10 Reps
-
2B
Goblet Squat3 Sets
10-12 Reps
-
3
Nordic Curl3 Sets
6-8 Reps
-
4
Calf Raise (Leg Press)3 Sets
12-15 Reps
-
Day 3
1A
Hang Clean3 Sets
3-5 Reps
-
1B
Chin-Up (Weighted)3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
-
3A
Overhead Press (Barbell)3 Sets
6-8 Reps
-
3B
Liu Raises3 Sets
10-12 Reps
-
4A
Dip (Weighted)3 Sets
6-8 Reps
-
4B
Chest Fly (Cable)3 Sets
10-12 Reps
-
5A
Bicep Curl (Cable)2 Sets
10-12 Reps
-
5B
Tricep Pushdown (Cable)2 Sets
10-12 Reps
-
Day 4
1A
Squat (Barbell)3 Sets
6-8 Reps
-
1B
Hanging Leg Raise3 Sets
10-12 Reps
-
2A
Walking Lunge (Dumbbell)3 Sets
8-10 Reps
-
2B
Romanian Deadlift (Dumbbell)3 Sets
10-12 Reps
-
3
Back Extension3 Sets
12-15 Reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)3 Sets
8-10 Reps
-
4B
Calf Raise (Machine)3 Sets
12-15 Reps
-
Day 5
1A
Dumbell Z-Press3 Sets
8-10 Reps
-
1B
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
2A
Lateral Raise (Cable)3 Sets
12-15 Reps
-
2B
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
-
3A
Face Pull3 Sets
10-12 Reps
-
3B
Face Away Cable Curl3 Sets
12-15 Reps
-