14-DAY BODY SCULPTING WORKOUT #3
6 WEEKs36 DAYs228 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
The gym edition of the 14-Day Body Sculpting Workout: two-week blocks of modified compound supersets, then supersets, then giant sets across machines, barbells and dumbbells. 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 30, then 40 minutes across the blocks.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up V·01 or Pull-Down to Front | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Bench Press V·18 | 3 | 12-15 |
| REST — 90 seconds | ||
| Neutral Grip Pull-Up V·01 or Straight-Arm Pull-Down | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 2 | 12-15 |
| REST — 90 seconds | ||
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Push-Down V·10 | 3 | 12-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 240–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 12-15 |
| REST — 90 seconds | ||
| Seated Machine Calf Raise V·06 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 12-15 |
| REST — 90 seconds | ||
| Calf Press V·04 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Bent-Over Lateral Raise V·64 | 2 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 240–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch On The Ball V·17 | 2 | 12-15 |
| 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 | 60–75 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up V·01 or Pull-Down to Front | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Bench Press V·18 | 3 | 12-15 |
| REST — 90 seconds | ||
| Neutral Grip Pull-Up V·01 or Straight-Arm Pull-Down | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 2 | 12-15 |
| REST — 90 seconds | ||
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Push-Down V·10 | 3 | 12-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 240–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 12-15 |
| REST — 90 seconds | ||
| Seated Machine Calf Raise V·06 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 12-15 |
| REST — 90 seconds | ||
| Calf Press V·04 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Bent-Over Lateral Raise V·64 | 2 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 240–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch On The Ball V·17 | 2 | 12-15 |
| 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 | 60–75 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up V·01 or Pull-Down to Front | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Bench Press V·18 | 3 | 12-15 |
| REST — 90 seconds | ||
| Neutral Grip Pull-Up V·01 or Straight-Arm Pull-Down | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 2 | 12-15 |
| REST — 90 seconds | ||
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Push-Down V·10 | 3 | 12-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 240–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 12-15 |
| REST — 90 seconds | ||
| Seated Machine Calf Raise V·06 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 12-15 |
| REST — 90 seconds | ||
| Calf Press V·04 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Bent-Over Lateral Raise V·64 | 2 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 240–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch On The Ball V·17 | 2 | 12-15 |
| 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 | 60–75 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up V·01 or Pull-Down to Front | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Bench Press V·18 | 3 | 12-15 |
| REST — 90 seconds | ||
| Neutral Grip Pull-Up V·01 or Straight-Arm Pull-Down | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 2 | 12-15 |
| REST — 90 seconds | ||
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Push-Down V·10 | 3 | 12-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 240–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 12-15 |
| REST — 90 seconds | ||
| Seated Machine Calf Raise V·06 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 12-15 |
| REST — 90 seconds | ||
| Calf Press V·04 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Bent-Over Lateral Raise V·64 | 2 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 240–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch On The Ball V·17 | 2 | 12-15 |
| 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 | 60–75 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close Grip Pull-Up V·01 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| SUPERSET | ||
| Flat Dumbbell Press V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| Incline Hammer Curl V·06 | 3 | 10-12 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 10-12 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 10-12 |
| SUPERSET | ||
| Triceps Dip V·05 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 27 | 270–324 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Squat V·04 | 4 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hack Squat V·03 | 3 | 10-12 |
| SUPERSET | ||
| Leg Press V·02 feet high on platform, pressing with heels | 3 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise (One-Legged with Dumbbell) V·15 | 3 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 294–357 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Crunch/Pelvic Lift Combination V·01 | 4 | 12-15 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 12-15 |
| REST — 60 seconds | ||
| 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 | 8 | 84–105 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close Grip Pull-Up V·01 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| SUPERSET | ||
| Flat Dumbbell Press V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| Incline Hammer Curl V·06 | 3 | 10-12 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 10-12 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 10-12 |
| SUPERSET | ||
| Triceps Dip V·05 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 27 | 270–324 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Squat V·04 | 4 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hack Squat V·03 | 3 | 10-12 |
| SUPERSET | ||
| Leg Press V·02 feet high on platform, pressing with heels | 3 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise (One-Legged with Dumbbell) V·15 | 3 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 294–357 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Crunch/Pelvic Lift Combination V·01 | 4 | 12-15 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 12-15 |
| REST — 60 seconds | ||
| 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 | 8 | 84–105 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close Grip Pull-Up V·01 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| SUPERSET | ||
| Flat Dumbbell Press V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| Incline Hammer Curl V·06 | 3 | 10-12 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 10-12 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 10-12 |
| SUPERSET | ||
| Triceps Dip V·05 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 27 | 270–324 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Squat V·04 | 4 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hack Squat V·03 | 3 | 10-12 |
| SUPERSET | ||
| Leg Press V·02 feet high on platform, pressing with heels | 3 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise (One-Legged with Dumbbell) V·15 | 3 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 294–357 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Crunch/Pelvic Lift Combination V·01 | 4 | 12-15 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 12-15 |
| REST — 60 seconds | ||
| 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 | 8 | 84–105 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close Grip Pull-Up V·01 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| SUPERSET | ||
| Flat Dumbbell Press V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| Incline Hammer Curl V·06 | 3 | 10-12 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 10-12 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 10-12 |
| SUPERSET | ||
| Triceps Dip V·05 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 27 | 270–324 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Squat V·04 | 4 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hack Squat V·03 | 3 | 10-12 |
| SUPERSET | ||
| Leg Press V·02 feet high on platform, pressing with heels | 3 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise (One-Legged with Dumbbell) V·15 | 3 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 294–357 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Crunch/Pelvic Lift Combination V·01 | 4 | 12-15 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 12-15 |
| REST — 60 seconds | ||
| 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 | 8 | 84–105 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide Grip Pull-Up to Front V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| GIANT SET | ||
| Bent-Over Barbell Row V·05 | 4 | 8-10 |
| GIANT SET | ||
| Flat Dumbbell Press V·01 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| E-Z Preacher Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 256–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ballet Squat V·30 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Lunge V·03 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Squat V·04 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Stiff-Legged Deadlift V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| Calf Press V·04 | 4 | 12-15 |
| GIANT SET | ||
| Military Press V·45 | 4 | 8-10 |
| GIANT SET | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| GIANT SET | ||
| Bent-Arm Bent-Over Row V·36 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 288–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Trunk Curl and Crunch with Legs Extended V·02 | 4 | 12-15 |
| GIANT SET | ||
| Incline Board Partial Sit-Up V·02 | 4 | 12-15 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 96–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide Grip Pull-Up to Front V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| GIANT SET | ||
| Bent-Over Barbell Row V·05 | 4 | 8-10 |
| GIANT SET | ||
| Flat Dumbbell Press V·01 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| E-Z Preacher Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 256–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ballet Squat V·30 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Lunge V·03 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Squat V·04 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Stiff-Legged Deadlift V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| Calf Press V·04 | 4 | 12-15 |
| GIANT SET | ||
| Military Press V·45 | 4 | 8-10 |
| GIANT SET | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| GIANT SET | ||
| Bent-Arm Bent-Over Row V·36 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 288–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Trunk Curl and Crunch with Legs Extended V·02 | 4 | 12-15 |
| GIANT SET | ||
| Incline Board Partial Sit-Up V·02 | 4 | 12-15 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 96–120 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide Grip Pull-Up to Front V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| GIANT SET | ||
| Bent-Over Barbell Row V·05 | 4 | 8-10 |
| GIANT SET | ||
| Flat Dumbbell Press V·01 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| E-Z Preacher Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 256–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ballet Squat V·30 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Lunge V·03 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Squat V·04 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Stiff-Legged Deadlift V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| Calf Press V·04 | 4 | 12-15 |
| GIANT SET | ||
| Military Press V·45 | 4 | 8-10 |
| GIANT SET | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| GIANT SET | ||
| Bent-Arm Bent-Over Row V·36 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 288–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Trunk Curl and Crunch with Legs Extended V·02 | 4 | 12-15 |
| GIANT SET | ||
| Incline Board Partial Sit-Up V·02 | 4 | 12-15 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 96–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide Grip Pull-Up to Front V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| GIANT SET | ||
| Bent-Over Barbell Row V·05 | 4 | 8-10 |
| GIANT SET | ||
| Flat Dumbbell Press V·01 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| E-Z Preacher Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 256–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ballet Squat V·30 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Lunge V·03 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Squat V·04 | 4 | 8-10 |
| GIANT SET | ||
| Barbell Stiff-Legged Deadlift V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| Calf Press V·04 | 4 | 12-15 |
| GIANT SET | ||
| Military Press V·45 | 4 | 8-10 |
| GIANT SET | ||
| Standing Calf Raise V·08 | 4 | 12-15 |
| GIANT SET | ||
| Bent-Arm Bent-Over Row V·36 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 288–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Trunk Curl and Crunch with Legs Extended V·02 | 4 | 12-15 |
| GIANT SET | ||
| Incline Board Partial Sit-Up V·02 | 4 | 12-15 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 96–120 REPS |