14-DAY BODY SCULPTING MASS WORKOUT
6 WEEKs36 DAYs228 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
A muscle-gain program for a well-equipped gym, built for faster metabolisms: heavier two-week blocks of modified compound supersets (10-12 reps), supersets (8-10), and giant sets (6-8). Day 1 falls on Monday and Thursday, Day 2 on Tuesday and Friday, Day 3 (abs and cardio) on Wednesday and Saturday; Sunday is off. Aerobic work is 20, then 25, then 30 minutes across the blocks.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 90 seconds | ||
| Wide-Grip Pull-Up to Front V·01 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 2 | 10-12 |
| REST — 90 seconds | ||
| Standing E-Z Bar Curl V·17 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying E-Z Bar Extension V·26 | 3 | 10-12 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 200–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Leg Curl V·06 | 3 | 10-12 |
| REST — 90 seconds | ||
| Dumbbell Lunge V·02 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs) V·05 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 210–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 10-12 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 6 | 50–60 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 90 seconds | ||
| Wide-Grip Pull-Up to Front V·01 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 2 | 10-12 |
| REST — 90 seconds | ||
| Standing E-Z Bar Curl V·17 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying E-Z Bar Extension V·26 | 3 | 10-12 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 200–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Leg Curl V·06 | 3 | 10-12 |
| REST — 90 seconds | ||
| Dumbbell Lunge V·02 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs) V·05 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 210–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 10-12 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 6 | 50–60 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 90 seconds | ||
| Wide-Grip Pull-Up to Front V·01 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 2 | 10-12 |
| REST — 90 seconds | ||
| Standing E-Z Bar Curl V·17 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying E-Z Bar Extension V·26 | 3 | 10-12 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 200–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Leg Curl V·06 | 3 | 10-12 |
| REST — 90 seconds | ||
| Dumbbell Lunge V·02 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs) V·05 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 210–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 10-12 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 6 | 50–60 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 90 seconds | ||
| Wide-Grip Pull-Up to Front V·01 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 2 | 10-12 |
| REST — 90 seconds | ||
| Standing E-Z Bar Curl V·17 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying E-Z Bar Extension V·26 | 3 | 10-12 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 200–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Leg Curl V·06 | 3 | 10-12 |
| REST — 90 seconds | ||
| Dumbbell Lunge V·02 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs) V·05 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 210–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 10-12 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 6 | 50–60 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Pull-Up V·01 | 4 | 8-10 |
| SUPERSET | ||
| Flat Dumbbell Press V·01 | 4 | 8-10 |
| REST — 60 seconds | ||
| Bent-Over Barbell Row V·05 | 3 | 8-10 |
| SUPERSET | ||
| Flat Dumbbell Fly V·11 | 3 | 8-10 |
| REST — 60 seconds | ||
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 8-10 |
| SUPERSET | ||
| Triceps Pushdown V·10 | 3 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 224–280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close Stance Barbell Squat V·23 | 4 | 8-10 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| Leg Extension V·04 | 3 | 8-10 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 8-10 |
| REST — 60 seconds | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 8-10 |
| REST — 60 seconds | ||
| Seated Machine Calf Raise V·06 | 3 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 252–315 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Raise V·06 | 4 | 10-12 |
| SUPERSET | ||
| Crunch V·07 | 3 | 10-12 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 25 minutes |
| STAGE CLEAR! TOTAL VOLUME | 8 | 70–84 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Pull-Up V·01 | 4 | 8-10 |
| SUPERSET | ||
| Flat Dumbbell Press V·01 | 4 | 8-10 |
| REST — 60 seconds | ||
| Bent-Over Barbell Row V·05 | 3 | 8-10 |
| SUPERSET | ||
| Flat Dumbbell Fly V·11 | 3 | 8-10 |
| REST — 60 seconds | ||
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 8-10 |
| SUPERSET | ||
| Triceps Pushdown V·10 | 3 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 224–280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close Stance Barbell Squat V·23 | 4 | 8-10 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| Leg Extension V·04 | 3 | 8-10 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 8-10 |
| REST — 60 seconds | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 8-10 |
| REST — 60 seconds | ||
| Seated Machine Calf Raise V·06 | 3 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 252–315 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Raise V·06 | 4 | 10-12 |
| SUPERSET | ||
| Crunch V·07 | 3 | 10-12 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 25 minutes |
| STAGE CLEAR! TOTAL VOLUME | 8 | 70–84 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Pull-Up V·01 | 4 | 8-10 |
| SUPERSET | ||
| Flat Dumbbell Press V·01 | 4 | 8-10 |
| REST — 60 seconds | ||
| Bent-Over Barbell Row V·05 | 3 | 8-10 |
| SUPERSET | ||
| Flat Dumbbell Fly V·11 | 3 | 8-10 |
| REST — 60 seconds | ||
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 8-10 |
| SUPERSET | ||
| Triceps Pushdown V·10 | 3 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 224–280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close Stance Barbell Squat V·23 | 4 | 8-10 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| Leg Extension V·04 | 3 | 8-10 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 8-10 |
| REST — 60 seconds | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 8-10 |
| REST — 60 seconds | ||
| Seated Machine Calf Raise V·06 | 3 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 252–315 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Raise V·06 | 4 | 10-12 |
| SUPERSET | ||
| Crunch V·07 | 3 | 10-12 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 25 minutes |
| STAGE CLEAR! TOTAL VOLUME | 8 | 70–84 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Pull-Up V·01 | 4 | 8-10 |
| SUPERSET | ||
| Flat Dumbbell Press V·01 | 4 | 8-10 |
| REST — 60 seconds | ||
| Bent-Over Barbell Row V·05 | 3 | 8-10 |
| SUPERSET | ||
| Flat Dumbbell Fly V·11 | 3 | 8-10 |
| REST — 60 seconds | ||
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 8-10 |
| SUPERSET | ||
| Triceps Pushdown V·10 | 3 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 224–280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close Stance Barbell Squat V·23 | 4 | 8-10 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| Leg Extension V·04 | 3 | 8-10 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 8-10 |
| REST — 60 seconds | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 8-10 |
| REST — 60 seconds | ||
| Seated Machine Calf Raise V·06 | 3 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 252–315 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Raise V·06 | 4 | 10-12 |
| SUPERSET | ||
| Crunch V·07 | 3 | 10-12 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 25 minutes |
| STAGE CLEAR! TOTAL VOLUME | 8 | 70–84 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Pull-Down V·29 | 4 | 6-8 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 6-8 |
| GIANT SET | ||
| Dumbbell One-Arm Row V·14 | 4 | 6-8 |
| GIANT SET | ||
| Flat Dumbbell Press V·01 | 4 | 6-8 |
| REST — 60 seconds | ||
| One-Arm Preacher Curl V·09 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| E-Z Curl Bar Close-Grip Press V·20 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 224–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Squat V·04 | 4 | 6-8 |
| GIANT SET | ||
| Barbell Lunge V·03 | 4 | 6-8 |
| GIANT SET | ||
| Ballet Squat V·30 | 4 | 6-8 |
| GIANT SET | ||
| Barbell Stiff-Legged Deadlift V·04 | 4 | 6-8 |
| REST — 60 seconds | ||
| Calf Press V·04 | 4 | 6-8 |
| GIANT SET | ||
| Military Press V·45 | 4 | 6-8 |
| GIANT SET | ||
| Donkey Calf Raise V·07 | 4 | 6-8 |
| GIANT SET | ||
| Seated Rear Delt Machine V·02 | 4 | 6-8 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 192–256 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 10-12 |
| GIANT SET | ||
| Crunch V·07 | 4 | 10-12 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 80–96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Pull-Down V·29 | 4 | 6-8 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 6-8 |
| GIANT SET | ||
| Dumbbell One-Arm Row V·14 | 4 | 6-8 |
| GIANT SET | ||
| Flat Dumbbell Press V·01 | 4 | 6-8 |
| REST — 60 seconds | ||
| One-Arm Preacher Curl V·09 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| E-Z Curl Bar Close-Grip Press V·20 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 224–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Squat V·04 | 4 | 6-8 |
| GIANT SET | ||
| Barbell Lunge V·03 | 4 | 6-8 |
| GIANT SET | ||
| Ballet Squat V·30 | 4 | 6-8 |
| GIANT SET | ||
| Barbell Stiff-Legged Deadlift V·04 | 4 | 6-8 |
| REST — 60 seconds | ||
| Calf Press V·04 | 4 | 6-8 |
| GIANT SET | ||
| Military Press V·45 | 4 | 6-8 |
| GIANT SET | ||
| Donkey Calf Raise V·07 | 4 | 6-8 |
| GIANT SET | ||
| Seated Rear Delt Machine V·02 | 4 | 6-8 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 192–256 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 10-12 |
| GIANT SET | ||
| Crunch V·07 | 4 | 10-12 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 80–96 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Pull-Down V·29 | 4 | 6-8 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 6-8 |
| GIANT SET | ||
| Dumbbell One-Arm Row V·14 | 4 | 6-8 |
| GIANT SET | ||
| Flat Dumbbell Press V·01 | 4 | 6-8 |
| REST — 60 seconds | ||
| One-Arm Preacher Curl V·09 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| E-Z Curl Bar Close-Grip Press V·20 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 224–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Squat V·04 | 4 | 6-8 |
| GIANT SET | ||
| Barbell Lunge V·03 | 4 | 6-8 |
| GIANT SET | ||
| Ballet Squat V·30 | 4 | 6-8 |
| GIANT SET | ||
| Barbell Stiff-Legged Deadlift V·04 | 4 | 6-8 |
| REST — 60 seconds | ||
| Calf Press V·04 | 4 | 6-8 |
| GIANT SET | ||
| Military Press V·45 | 4 | 6-8 |
| GIANT SET | ||
| Donkey Calf Raise V·07 | 4 | 6-8 |
| GIANT SET | ||
| Seated Rear Delt Machine V·02 | 4 | 6-8 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 192–256 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 10-12 |
| GIANT SET | ||
| Crunch V·07 | 4 | 10-12 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 80–96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Pull-Down V·29 | 4 | 6-8 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 6-8 |
| GIANT SET | ||
| Dumbbell One-Arm Row V·14 | 4 | 6-8 |
| GIANT SET | ||
| Flat Dumbbell Press V·01 | 4 | 6-8 |
| REST — 60 seconds | ||
| One-Arm Preacher Curl V·09 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| E-Z Curl Bar Close-Grip Press V·20 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 224–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Squat V·04 | 4 | 6-8 |
| GIANT SET | ||
| Barbell Lunge V·03 | 4 | 6-8 |
| GIANT SET | ||
| Ballet Squat V·30 | 4 | 6-8 |
| GIANT SET | ||
| Barbell Stiff-Legged Deadlift V·04 | 4 | 6-8 |
| REST — 60 seconds | ||
| Calf Press V·04 | 4 | 6-8 |
| GIANT SET | ||
| Military Press V·45 | 4 | 6-8 |
| GIANT SET | ||
| Donkey Calf Raise V·07 | 4 | 6-8 |
| GIANT SET | ||
| Seated Rear Delt Machine V·02 | 4 | 6-8 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 192–256 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 10-12 |
| GIANT SET | ||
| Crunch V·07 | 4 | 10-12 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 80–96 REPS |