12-WEEK BEGINNER TO ADVANCED PROGRAM – PHASE 2
3 WEEKs12 DAYs108 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Do each of the following workouts twice per week. For example, do workout 1 on Monday and then again on Thursday, and do workout 2 on Tuesday and then again on Friday.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 10-12 |
| Barbell Bent-Over Row V·05 | 3 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10-12 |
| Barbell Shoulder Press V·13 | 3 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 10-12 |
| Barbell Shrug V·05 | 3 | 8-10 |
| Reverse Crunch V·01 | 3 | To Failure |
| Crunch V·07 | 3 | To Failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 186–228 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 8-10 |
| Incline Dumbbell Curl V·05 | 3 | 10-12 |
| Close-Grip Bench Press V·15 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 10-12 |
| Squat V·04 | 3 | 8-10 |
| Leg Extension V·04 | 3 | 10-12 |
| Lying Leg Curl V·04 | 3 | 10-12 |
| Standing Calf Raise V·08 | 2 | 15-20 |
| Seated Calf Raise V·06 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 252–314 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 10-12 |
| Barbell Bent-Over Row V·05 | 3 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10-12 |
| Barbell Shoulder Press V·13 | 3 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 10-12 |
| Barbell Shrug V·05 | 3 | 8-10 |
| Reverse Crunch V·01 | 3 | To Failure |
| Crunch V·07 | 3 | To Failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 186–228 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 8-10 |
| Incline Dumbbell Curl V·05 | 3 | 10-12 |
| Close-Grip Bench Press V·15 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 10-12 |
| Squat V·04 | 3 | 8-10 |
| Leg Extension V·04 | 3 | 10-12 |
| Lying Leg Curl V·04 | 3 | 10-12 |
| Standing Calf Raise V·08 | 2 | 15-20 |
| Seated Calf Raise V·06 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 252–314 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 10-12 |
| Barbell Bent-Over Row V·05 | 3 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10-12 |
| Barbell Shoulder Press V·13 | 3 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 10-12 |
| Barbell Shrug V·05 | 3 | 8-10 |
| Reverse Crunch V·01 | 3 | failure |
| Crunch V·07 | 3 | failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 186–228 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 8-10 |
| Incline Dumbbell Curl V·05 | 3 | 10-12 |
| Close-Grip Bench Press V·15 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 10-12 |
| Squat V·04 | 3 | 8-10 |
| Leg Extension V·04 | 3 | 10-12 |
| Lying Leg Curl V·04 | 3 | 10-12 |
| Standing Calf Raise V·08 | 2 | 15-20 |
| Seated Calf Raise V·06 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 252–314 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 10-12 |
| Barbell Bent-Over Row V·05 | 3 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10-12 |
| Barbell Shoulder Press V·13 | 3 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 10-12 |
| Barbell Shrug V·05 | 3 | 8-10 |
| Reverse Crunch V·01 | 3 | failure |
| Crunch V·07 | 3 | failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 186–228 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 8-10 |
| Incline Dumbbell Curl V·05 | 3 | 10-12 |
| Close-Grip Bench Press V·15 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 10-12 |
| Squat V·04 | 3 | 8-10 |
| Leg Extension V·04 | 3 | 10-12 |
| Lying Leg Curl V·04 | 3 | 10-12 |
| Standing Calf Raise V·08 | 2 | 15-20 |
| Seated Calf Raise V·06 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 252–314 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 10-12 |
| Barbell Bent-Over Row V·05 | 3 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10-12 |
| Barbell Shrug V·05 | 3 | 8-10 |
| Reverse Crunch V·01 | 3 | failure |
| Crunch V·07 | 3 | failure |
| Barbell Shoulder Press V·13 | 3 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 186–228 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 8-10 |
| Incline Dumbbell Curl V·05 | 3 | 10-12 |
| Close-Grip Bench Press V·15 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 10-12 |
| Squat V·04 | 3 | 8-10 |
| Leg Extension V·04 | 3 | 10-12 |
| Lying Leg Curl V·04 | 3 | 10-12 |
| Standing Calf Raise V·08 | 2 | 15-20 |
| Seated Calf Raise V·06 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 252–314 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 10-12 |
| Barbell Bent-Over Row V·05 | 3 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10-12 |
| Barbell Shrug V·05 | 3 | 8-10 |
| Reverse Crunch V·01 | 3 | failure |
| Crunch V·07 | 3 | failure |
| Barbell Shoulder Press V·13 | 3 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 186–228 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 8-10 |
| Incline Dumbbell Curl V·05 | 3 | 10-12 |
| Close-Grip Bench Press V·15 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 10-12 |
| Squat V·04 | 3 | 8-10 |
| Leg Extension V·04 | 3 | 10-12 |
| Lying Leg Curl V·04 | 3 | 10-12 |
| Standing Calf Raise V·08 | 2 | 15-20 |
| Seated Calf Raise V·06 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 252–314 REPS |