12-WEEK BEGINNER TO ADVANCED PROGRAM – PHASE 4
3 WEEKs12 DAYs102 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Do each workout below once per week. For example: Workout 1 on Monday, Workout 2 on Tuesday, Workout 3 on Thursday and Workout 4 on Friday.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 4-6 |
| Incline Dumbbell Press V·18 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 15-20 |
| Cable Cross-Over Chest Press from High Pulley V·01 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 4-6 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 15-20 |
| Hanging Leg Raise V·05 | 3 | To Failure |
| Bicycle Crunch V·01 | 3 | To Failure |
| Plank V·03 | 3 | 1 min |
| STAGE CLEAR! TOTAL VOLUME | 30 | 195–264 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 4-6 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 4-6 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 15-20 |
| Barbell Wrist Curl V·01 | 3 | 12-15 |
| Barbell Reverse Wrist Curl V·01 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 222–294 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 4-6 |
| Leg Press V·02 | 3 | 4-6 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 4-6 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 3 | 25-30 |
| Seated Calf Raise V·06 | 3 | 25-30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 276–354 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 3 | 4-6 |
| Smith Machine Upright Row V·17 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 15-20 |
| Standing Dumbbell Rear Delt Raise V·64 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 4-6 |
| Dumbbell Shrug V·10 | 3 | 15-20 |
| Reverse Crunch V·01 | 3 | To Failure |
| Crunch V·07 | 3 | To Failure |
| Oblique Cable Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 222–300 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 4-6 |
| Incline Dumbbell Press V·18 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 15-20 |
| Cable Cross-Over Chest Press from High Pulley V·01 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 4-6 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 15-20 |
| Hanging Leg Raise V·05 | 3 | To Failure |
| Bicycle Crunch V·01 | 3 | To Failure |
| Plank V·03 | 3 | 1 min |
| STAGE CLEAR! TOTAL VOLUME | 30 | 195–264 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 4-6 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 4-6 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 15-20 |
| Barbell Wrist Curl V·01 | 3 | 12-15 |
| Barbell Reverse Wrist Curl V·01 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 222–294 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 4-6 |
| Leg Press V·02 | 3 | 4-6 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 4-6 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 3 | 25-30 |
| Seated Calf Raise V·06 | 3 | 25-30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 276–354 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 3 | 4-6 |
| Smith Machine Upright Row V·17 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 15-20 |
| Standing Dumbbell Rear Delt Raise V·64 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 4-6 |
| Dumbbell Shrug V·10 | 3 | 15-20 |
| Reverse Crunch V·01 | 3 | To Failure |
| Crunch V·07 | 3 | To Failure |
| Oblique Cable Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 222–300 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 4-6 |
| Incline Dumbbell Press V·18 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 15-20 |
| Cable Cross-Over Chest Press from High Pulley V·01 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 4-6 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 15-20 |
| Hanging Leg Raise V·05 | 3 | To Failure |
| Bicycle Crunch V·01 | 3 | To Failure |
| Plank V·03 | 3 | 1 min |
| STAGE CLEAR! TOTAL VOLUME | 30 | 195–264 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 4-6 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 4-6 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 15-20 |
| Barbell Wrist Curl V·01 | 3 | 12-15 |
| Barbell Reverse Wrist Curl V·01 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 222–294 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 4-6 |
| Leg Press V·02 | 3 | 4-6 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 4-6 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 3 | 25-30 |
| Seated Calf Raise V·06 | 3 | 25-30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 276–354 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 3 | 4-6 |
| Smith Machine Upright Row V·17 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 15-20 |
| Standing Dumbbell Rear Delt Raise V·64 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 4-6 |
| Dumbbell Shrug V·10 | 3 | 15-20 |
| Reverse Crunch V·01 | 3 | To Failure |
| Crunch V·07 | 3 | To Failure |
| Oblique Cable Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 222–300 REPS |