14-DAY BODYWEIGHT BODY SCULPTING WORKOUT
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
A no-equipment program (a portable pull-up bar is all you need): two-week blocks of modified compound supersets, supersets, then giant sets, every strength row taken for as many reps as possible. Day 1 falls on Monday and Thursday, Day 2 on Tuesday and Friday, Day 3 is aerobic work only 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 to Front V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·02 feet on raised surface | 2 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 feet on floor | 2 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Bench Dip V·01 | 2 | As many as possible |
| REST — 60 seconds | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up (narrow hand-width) V·05 | 2 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 2 | As many as possible |
| REST — 60 seconds | ||
| Sissy Squat V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 2 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Calf Raise (two legs) V·11 | 2 | As many as possible |
| REST — 60 seconds | ||
| Lying Leg Raise V·06 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·02 feet on raised surface | 2 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 feet on floor | 2 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Bench Dip V·01 | 2 | As many as possible |
| REST — 60 seconds | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up (narrow hand-width) V·05 | 2 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 2 | As many as possible |
| REST — 60 seconds | ||
| Sissy Squat V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 2 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Calf Raise (two legs) V·11 | 2 | As many as possible |
| REST — 60 seconds | ||
| Lying Leg Raise V·06 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·02 feet on raised surface | 2 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 feet on floor | 2 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Bench Dip V·01 | 2 | As many as possible |
| REST — 60 seconds | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up (narrow hand-width) V·05 | 2 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 2 | As many as possible |
| REST — 60 seconds | ||
| Sissy Squat V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 2 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Calf Raise (two legs) V·11 | 2 | As many as possible |
| REST — 60 seconds | ||
| Lying Leg Raise V·06 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·02 feet on raised surface | 2 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 feet on floor | 2 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Bench Dip V·01 | 2 | As many as possible |
| REST — 60 seconds | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up (narrow hand-width) V·05 | 2 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 2 | As many as possible |
| REST — 60 seconds | ||
| Sissy Squat V·01 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 2 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Calf Raise (two legs) V·11 | 2 | As many as possible |
| REST — 60 seconds | ||
| Lying Leg Raise V·06 | 2 | As many as possible |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 3 | As many as possible |
| SUPERSET | ||
| Push-Up V·02 feet on raised surface | 3 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 | 3 | As many as possible |
| SUPERSET | ||
| Push-Up V·10 feet on floor | 3 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 3 | As many as possible |
| SUPERSET | ||
| Bench Dip V·01 | 3 | As many as possible |
| REST — 60 seconds | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 3 | As many as possible |
| SUPERSET | ||
| Push-Up (narrow hand-width) V·05 | 3 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 3 | As many as possible |
| SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 3 | As many as possible |
| REST — 60 seconds | ||
| Sissy Squat V·01 | 3 | As many as possible |
| SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 3 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 3 | As many as possible |
| SUPERSET | ||
| Standing Calf Raise (two legs) V·11 | 3 | As many as possible |
| REST — 60 seconds | ||
| Lying Leg Raise V·06 | 3 | As many as possible |
| SUPERSET | ||
| Crunch V·07 | 3 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 3 | As many as possible |
| SUPERSET | ||
| Push-Up V·02 feet on raised surface | 3 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 | 3 | As many as possible |
| SUPERSET | ||
| Push-Up V·10 feet on floor | 3 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 3 | As many as possible |
| SUPERSET | ||
| Bench Dip V·01 | 3 | As many as possible |
| REST — 60 seconds | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 3 | As many as possible |
| SUPERSET | ||
| Push-Up (narrow hand-width) V·05 | 3 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 3 | As many as possible |
| SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 3 | As many as possible |
| REST — 60 seconds | ||
| Sissy Squat V·01 | 3 | As many as possible |
| SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 3 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 3 | As many as possible |
| SUPERSET | ||
| Standing Calf Raise (two legs) V·11 | 3 | As many as possible |
| REST — 60 seconds | ||
| Lying Leg Raise V·06 | 3 | As many as possible |
| SUPERSET | ||
| Crunch V·07 | 3 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 3 | As many as possible |
| SUPERSET | ||
| Push-Up V·02 feet on raised surface | 3 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 | 3 | As many as possible |
| SUPERSET | ||
| Push-Up V·10 feet on floor | 3 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 3 | As many as possible |
| SUPERSET | ||
| Bench Dip V·01 | 3 | As many as possible |
| REST — 60 seconds | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 3 | As many as possible |
| SUPERSET | ||
| Push-Up (narrow hand-width) V·05 | 3 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 3 | As many as possible |
| SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 3 | As many as possible |
| REST — 60 seconds | ||
| Sissy Squat V·01 | 3 | As many as possible |
| SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 3 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 3 | As many as possible |
| SUPERSET | ||
| Standing Calf Raise (two legs) V·11 | 3 | As many as possible |
| REST — 60 seconds | ||
| Lying Leg Raise V·06 | 3 | As many as possible |
| SUPERSET | ||
| Crunch V·07 | 3 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 3 | As many as possible |
| SUPERSET | ||
| Push-Up V·02 feet on raised surface | 3 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 | 3 | As many as possible |
| SUPERSET | ||
| Push-Up V·10 feet on floor | 3 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 3 | As many as possible |
| SUPERSET | ||
| Bench Dip V·01 | 3 | As many as possible |
| REST — 60 seconds | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 3 | As many as possible |
| SUPERSET | ||
| Push-Up (narrow hand-width) V·05 | 3 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 3 | As many as possible |
| SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 3 | As many as possible |
| REST — 60 seconds | ||
| Sissy Squat V·01 | 3 | As many as possible |
| SUPERSET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 3 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 3 | As many as possible |
| SUPERSET | ||
| Standing Calf Raise (two legs) V·11 | 3 | As many as possible |
| REST — 60 seconds | ||
| Lying Leg Raise V·06 | 3 | As many as possible |
| SUPERSET | ||
| Crunch V·07 | 3 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 4 | As many as possible |
| GIANT SET | ||
| Push-Up V·02 feet on raised surface | 4 | As many as possible |
| GIANT SET | ||
| Close-Grip Pull-Up V·01 | 4 | As many as possible |
| GIANT SET | ||
| Push-Up V·10 feet on floor | 4 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 4 | As many as possible |
| GIANT SET | ||
| Bench Dip V·01 | 4 | As many as possible |
| GIANT SET | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 4 | As many as possible |
| GIANT SET | ||
| Push-Up (narrow hand-width) V·05 | 4 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 4 | As many as possible |
| GIANT SET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 4 | As many as possible |
| GIANT SET | ||
| Sissy Squat V·01 | 4 | As many as possible |
| GIANT SET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 4 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 4 | As many as possible |
| GIANT SET | ||
| Standing Calf Raise (two legs) V·11 | 4 | As many as possible |
| GIANT SET | ||
| Lying Leg Raise V·06 | 4 | As many as possible |
| GIANT SET | ||
| Crunch V·07 | 4 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 4 | As many as possible |
| GIANT SET | ||
| Push-Up V·02 feet on raised surface | 4 | As many as possible |
| GIANT SET | ||
| Close-Grip Pull-Up V·01 | 4 | As many as possible |
| GIANT SET | ||
| Push-Up V·10 feet on floor | 4 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 4 | As many as possible |
| GIANT SET | ||
| Bench Dip V·01 | 4 | As many as possible |
| GIANT SET | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 4 | As many as possible |
| GIANT SET | ||
| Push-Up (narrow hand-width) V·05 | 4 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 4 | As many as possible |
| GIANT SET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 4 | As many as possible |
| GIANT SET | ||
| Sissy Squat V·01 | 4 | As many as possible |
| GIANT SET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 4 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 4 | As many as possible |
| GIANT SET | ||
| Standing Calf Raise (two legs) V·11 | 4 | As many as possible |
| GIANT SET | ||
| Lying Leg Raise V·06 | 4 | As many as possible |
| GIANT SET | ||
| Crunch V·07 | 4 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 4 | As many as possible |
| GIANT SET | ||
| Push-Up V·02 feet on raised surface | 4 | As many as possible |
| GIANT SET | ||
| Close-Grip Pull-Up V·01 | 4 | As many as possible |
| GIANT SET | ||
| Push-Up V·10 feet on floor | 4 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 4 | As many as possible |
| GIANT SET | ||
| Bench Dip V·01 | 4 | As many as possible |
| GIANT SET | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 4 | As many as possible |
| GIANT SET | ||
| Push-Up (narrow hand-width) V·05 | 4 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 4 | As many as possible |
| GIANT SET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 4 | As many as possible |
| GIANT SET | ||
| Sissy Squat V·01 | 4 | As many as possible |
| GIANT SET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 4 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 4 | As many as possible |
| GIANT SET | ||
| Standing Calf Raise (two legs) V·11 | 4 | As many as possible |
| GIANT SET | ||
| Lying Leg Raise V·06 | 4 | As many as possible |
| GIANT SET | ||
| Crunch V·07 | 4 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Pull-Up to Front V·01 | 4 | As many as possible |
| GIANT SET | ||
| Push-Up V·02 feet on raised surface | 4 | As many as possible |
| GIANT SET | ||
| Close-Grip Pull-Up V·01 | 4 | As many as possible |
| GIANT SET | ||
| Push-Up V·10 feet on floor | 4 | As many as possible |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 emphasize biceps | 4 | As many as possible |
| GIANT SET | ||
| Bench Dip V·01 | 4 | As many as possible |
| GIANT SET | ||
| Neutral Grip Chin-Up V·01 emphasize biceps | 4 | As many as possible |
| GIANT SET | ||
| Push-Up (narrow hand-width) V·05 | 4 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lunge V·04 bodyweight only; one leg at a time; press with toes | 4 | As many as possible |
| GIANT SET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 4 | As many as possible |
| GIANT SET | ||
| Sissy Squat V·01 | 4 | As many as possible |
| GIANT SET | ||
| Dumbbell Lunge V·06 bodyweight only; press with heels; alternate with legs in a walking motion | 4 | As many as possible |
| REST — 60 seconds | ||
| Standing Calf Raise (one leg) V·19 | 4 | As many as possible |
| GIANT SET | ||
| Standing Calf Raise (two legs) V·11 | 4 | As many as possible |
| GIANT SET | ||
| Lying Leg Raise V·06 | 4 | As many as possible |
| GIANT SET | ||
| Crunch V·07 | 4 | As many as possible |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| 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 | 1 | — |