12-WEEK BEGINNER TO ADVANCED PROGRAM – PHASE 3
3 WEEKs9 DAYs80 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Do each of the following workouts once per week, allowing at least one day of rest between workouts.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 6-8 |
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| Barbell Shoulder Press V·13 | 3 | 6-8 |
| Smith Machine Upright Row V·17 | 3 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 234–297 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Leg Press V·02 | 3 | 8-10 |
| Leg Extension V·04 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 12-15 |
| Standing Calf Raise V·08 | 3 | 20-25 |
| Seated Calf Raise V·06 | 3 | 20-25 |
| Reverse Crunch V·01 | 3 | To Failure |
| Crunch V·07 | 3 | To Failure |
| Oblique Cable Crunch V·01 | 3 | To Failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 234–294 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8-10 |
| Seated Cable Row V·59 | 3 | 12-15 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Barbell Curl V·06 | 3 | 8-10 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 12-15 |
| Barbell Wrist Curl V·01 | 3 | 10-12 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 234–294 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 6-8 |
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| Barbell Shoulder Press V·13 | 3 | 6-8 |
| Smith Machine Upright Row V·17 | 3 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 234–297 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Jump Squat V·02 | 1 | 20 |
| Leg Press V·02 | 3 | 8-10 |
| Leg Extension V·04 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 12-15 |
| Standing Calf Raise V·08 | 3 | 20-25 |
| Seated Calf Raise V·06 | 3 | 20-25 |
| Reverse Crunch V·01 | 3 | To Failure |
| Crunch V·07 | 3 | To Failure |
| Oblique Cable Crunch V·01 | 3 | To Failure |
| STAGE CLEAR! TOTAL VOLUME | 28 | 254–314 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8-10 |
| Seated Cable Row V·59 | 3 | 12-15 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Barbell Curl V·06 | 3 | 8-10 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 12-15 |
| Barbell Wrist Curl V·01 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 210–264 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 6-8 |
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| Barbell Shoulder Press V·13 | 3 | 6-8 |
| Smith Machine Upright Row V·17 | 3 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 234–297 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Leg Press V·02 | 3 | 8-10 |
| Leg Extension V·04 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 12-15 |
| Standing Calf Raise V·08 | 3 | 20-25 |
| Seated Calf Raise V·06 | 3 | 20-25 |
| Reverse Crunch V·01 | 3 | To Failure |
| Crunch V·07 | 3 | To Failure |
| Oblique Cable Crunch V·01 | 3 | To Failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 234–294 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8-10 |
| Seated Cable Row V·59 | 3 | 12-15 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Barbell Curl V·06 | 3 | 8-10 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 12-15 |
| Barbell Wrist Curl V·01 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 210–264 REPS |