WORLD 2 · THE PLANS

12-WEEK BEGINNER TO ADVANCED PROGRAM – PHASE 1

3 WEEKs9 DAYs72 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

Do this workout three times per week with at least one full day of rest between workouts (such as Monday, Wednesday and Friday).

WEEK 1

DAY 18 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	3	10-12
Barbell Bent-Over Row V·05	3	10-12
Squat V·04	3	10-12
Barbell Shoulder Press V·13	3	10-12
Triceps Pressdown V·10	3	10-12
Standing Calf Raise V·08	3	12-15
Crunch V·07	3	To Failure
Barbell Curl V·06	3	10-12
STAGE CLEAR! TOTAL VOLUME	24	216–261 REPS

DAY 28 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	3	10-12
Barbell Bent-Over Row V·05	3	10-12
Squat V·04	3	10-12
Barbell Shoulder Press V·13	3	10-12
Triceps Pressdown V·10	3	10-12
Standing Calf Raise V·08	3	12-15
Crunch V·07	3	To Failure
Barbell Curl V·06	3	10-12
STAGE CLEAR! TOTAL VOLUME	24	216–261 REPS

DAY 38 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	3	10-12
Barbell Bent-Over Row V·05	3	10-12
Squat V·04	3	10-12
Barbell Shoulder Press V·13	3	10-12
Triceps Pressdown V·10	3	10-12
Standing Calf Raise V·08	3	12-15
Crunch V·07	3	To Failure
Barbell Curl V·06	3	10-12
STAGE CLEAR! TOTAL VOLUME	24	216–261 REPS

WEEK 2

DAY 18 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	3	10-12
Barbell Bent-Over Row V·05	3	10-12
Squat V·04	3	10-12
Barbell Shoulder Press V·13	3	10-12
Triceps Pressdown V·10	3	10-12
Barbell Curl V·06	3	10-12
Standing Calf Raise V·08	3	10-15
Crunch V·07	3	failure
STAGE CLEAR! TOTAL VOLUME	24	210–261 REPS

DAY 28 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	3	10-12
Barbell Bent-Over Row V·05	3	10-12
Squat V·04	3	10-12
Barbell Shoulder Press V·13	3	10-12
Triceps Pressdown V·10	3	10-12
Barbell Curl V·06	3	10-12
Standing Calf Raise V·08	3	10-15
Crunch V·07	3	failure
STAGE CLEAR! TOTAL VOLUME	24	210–261 REPS

DAY 38 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	3	10-12
Barbell Bent-Over Row V·05	3	10-12
Squat V·04	3	10-12
Barbell Shoulder Press V·13	3	10-12
Triceps Pressdown V·10	3	10-12
Barbell Curl V·06	3	10-12
Standing Calf Raise V·08	3	10-15
Crunch V·07	3	failure
STAGE CLEAR! TOTAL VOLUME	24	210–261 REPS

WEEK 3

DAY 18 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	3	10-12
Barbell Bent-Over Row V·05	3	10-12
Squat V·04	3	10-12
Barbell Shoulder Press V·13	3	10-12
Triceps Pressdown V·10	3	10-12
Barbell Curl V·06	3	10-12
Standing Calf Raise V·08	3	10-12
Crunch V·07	3	10-12
STAGE CLEAR! TOTAL VOLUME	24	240–288 REPS

DAY 28 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	3	10-12
Barbell Bent-Over Row V·05	3	10-12
Squat V·04	3	10-12
Barbell Shoulder Press V·13	3	10-12
Triceps Pressdown V·10	3	10-12
Barbell Curl V·06	3	10-12
Standing Calf Raise V·08	3	10-12
Crunch V·07	3	10-12
STAGE CLEAR! TOTAL VOLUME	24	240–288 REPS

DAY 38 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	3	10-12
Barbell Bent-Over Row V·05	3	10-12
Squat V·04	3	10-12
Barbell Shoulder Press V·13	3	10-12
Triceps Pressdown V·10	3	10-12
Barbell Curl V·06	3	10-12
Standing Calf Raise V·08	3	10-12
Crunch V·07	3	10-12
STAGE CLEAR! TOTAL VOLUME	24	240–288 REPS