2021 HOLIDAY SHRED CHALLENGE
8 WEEKs40 DAYs408 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Press V·18 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Crossover V·03 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Hanging Leg Raise V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Weighted Crunch V·03 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Oblique Pushdown V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 176–211 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Upright Row V·10 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Shrug V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Shrug V·02 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 182–218 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pulldown V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Close-Grip Bench Press V·15 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Triceps Pressdown V·10 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 212–257 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Deadlift V·03 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Lunge V·03 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Leg Curl V·04 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Standing Calf Raise V·08 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Seated Calf Raise V·06 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Leg Press Calf Raise V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 242–295 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Curl V·05 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Hammer Curl V·03 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Wrist Curl V·01 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 22 | 158–188 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Press V·18 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Crossover V·03 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Hanging Leg Raise V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Weighted Crunch V·03 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Oblique Pushdown V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 176–211 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Upright Row V·10 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Shrug V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Shrug V·02 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 182–218 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pulldown V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Close-Grip Bench Press V·15 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Triceps Pressdown V·10 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 212–257 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Deadlift V·03 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Lunge V·03 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Leg Curl V·04 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Standing Calf Raise V·08 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Seated Calf Raise V·06 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Leg Press Calf Raise V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 242–295 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Curl V·05 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Hammer Curl V·03 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Wrist Curl V·01 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 22 | 158–188 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Press V·18 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Crossover V·03 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Hanging Leg Raise V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Weighted Crunch V·03 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Oblique Pushdown V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 176–211 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Upright Row V·10 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Shrug V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Shrug V·02 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 182–218 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pulldown V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Close-Grip Bench Press V·15 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Triceps Pressdown V·10 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 212–257 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Deadlift V·03 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Lunge V·03 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Leg Curl V·04 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Standing Calf Raise V·08 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Seated Calf Raise V·06 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Leg Press Calf Raise V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 242–295 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Curl V·05 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Hammer Curl V·03 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Wrist Curl V·01 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 22 | 158–188 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Press V·18 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Crossover V·03 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Hanging Leg Raise V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Weighted Crunch V·03 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Oblique Pushdown V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 176–211 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Upright Row V·10 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Shrug V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Shrug V·02 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 182–218 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pulldown V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Close-Grip Bench Press V·15 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Triceps Pressdown V·10 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 212–257 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Deadlift V·03 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Lunge V·03 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Leg Curl V·04 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Standing Calf Raise V·08 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Seated Calf Raise V·06 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Leg Press Calf Raise V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 242–295 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Curl V·05 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Hammer Curl V·03 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Wrist Curl V·01 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 22 | 158–188 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 12-15 |
| Reverse-Grip Bench Press V·17 | 2 | 12-15 |
| Incline Dumbbell Flye V·08 | 2 | 12-15 |
| Cable Crossover V·03 | 2 | 12-15 |
| Reverse-Grip Lat Pulldown V·31 | 2 | 12-15 |
| Deadlift V·03 | 2 | 12-15 |
| Dumbbell Upright Row V·10 | 2 | 12-15 |
| Barbell Behind-Back Shrug V·02 | 2 | 12-15 |
| Standing Calf Raise V·08 | 2 | 12-15 |
| Seated Calf Raise V·06 | 2 | 12-15 |
| Dumbbell Kickback V·05 | 2 | 12-15 |
| Behind-Back Cable Curl V·08 | 2 | 12-15 |
| Barbell Wrist Curl V·01 | 2 | 12-15 |
| Rope Cable Crunch V·13 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 348–435 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 12-15 |
| Wide-Grip Lat Pulldown V·30 | 2 | 12-15 |
| Standing Lat Pulldown V·37 | 2 | 12-15 |
| Straight-Arm Pulldown V·04 | 2 | 12-15 |
| Dumbbell Bench Press V·01 | 2 | 12-15 |
| Step-Up V·05 | 2 | 12-15 |
| Prone Dumbbell Rear Delt Raise V·19 | 2 | 12-15 |
| Prone Incline Dumbbell Shrug V·17 | 2 | 12-15 |
| Cable Toe Raise V·02 | 2 | 12-15 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 12-15 |
| Dumbbell Concentration Curl V·03 | 2 | 12-15 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 12-15 |
| Hip Thrust V·03 | 2 | 12-15 |
| Crunch V·07 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 348–435 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 3 | 12-15 |
| Dumbbell Lateral Raise V·45 | 2 | 12-15 |
| Cable Front Raise V·41 | 2 | 12-15 |
| Standing Cable Rear Delt Raise Both Arms V·50 | 2 | 12-15 |
| Dumbbell Shrug V·10 | 2 | 12-15 |
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| Dumbbell Row V·15 | 2 | 12-15 |
| Walking Lunge V·06 | 2 | 12-15 |
| Leg Press Calf Raise V·04 | 2 | 12-15 |
| Cable Cross-Over Chest Press from Low Pulley V·03 | 2 | 12-15 |
| Close-Grip Bench Press V·15 | 2 | 12-15 |
| Barbell Preacher Curl V·01 | 2 | 12-15 |
| Dumbbell Wrist Curl V·03 | 2 | 12-15 |
| Cable Woodchopper V·02 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 348–435 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 3 | 12-15 |
| Barbell Lying Triceps Extension V·06 | 2 | 12-15 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 12-15 |
| Barbell Curl V·06 | 2 | 12-15 |
| Incline Dumbbell Curl V·05 | 2 | 12-15 |
| High Cable Curl V·14 | 2 | 12-15 |
| Barbell Hack Squat V·04 | 2 | 12-15 |
| Cable Flye V·28 | 2 | 12-15 |
| Straight-Arm Pulldown V·04 | 2 | 12-15 |
| Cable Lateral Raise V·39 | 2 | 12-15 |
| Cable Shrug V·04 | 2 | 12-15 |
| One-Leg Standing Calf Raise V·16 | 2 | 12-15 |
| Barbell Reverse Wrist Curl V·01 | 2 | 12-15 |
| Cable Oblique Pushdown V·02 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 348–435 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 12-15 |
| One-Leg Leg Press V·01 | 2 | 12-15 |
| Leg Extension V·04 | 2 | 12-15 |
| Romanian Deadlift V·03 | 2 | 12-15 |
| Lying Leg Curl V·04 | 2 | 12-15 |
| Incline Dumbbell Press V·18 | 2 | 12-15 |
| Seated Cable Row V·59 | 2 | 12-15 |
| Seated Calf Raise V·06 | 2 | 12-15 |
| Standing Barbell Shoulder Press V·35 | 2 | 12-15 |
| Barbell Shrug V·05 | 2 | 12-15 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 12-15 |
| Hammer Curl V·03 | 2 | 12-15 |
| Behind-Back Wrist Curl V·02 | 2 | 12-15 |
| Cable Roundhouse Elbow V·02 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 348–435 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 9-11 |
| Reverse-Grip Bench Press V·17 | 2 | 9-11 |
| Incline Dumbbell Flye V·08 | 2 | 9-11 |
| Cable Crossover V·03 | 2 | 9-11 |
| Reverse-Grip Lat Pulldown V·31 | 2 | 9-11 |
| Deadlift V·03 | 2 | 9-11 |
| Dumbbell Upright Row V·10 | 2 | 9-11 |
| Barbell Behind-Back Shrug V·02 | 2 | 9-11 |
| Standing Calf Raise V·08 | 2 | 9-11 |
| Seated Calf Raise V·06 | 2 | 9-11 |
| Dumbbell Kickback V·05 | 2 | 9-11 |
| Behind-Back Cable Curl V·08 | 2 | 9-11 |
| Barbell Wrist Curl V·01 | 2 | 9-11 |
| Rope Cable Crunch V·13 | 2 | 9-11 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 261–319 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 9-11 |
| Wide-Grip Lat Pulldown V·30 | 2 | 9-11 |
| Standing Lat Pulldown V·37 | 2 | 9-11 |
| Straight-Arm Pulldown V·04 | 2 | 9-11 |
| Dumbbell Bench Press V·01 | 2 | 9-11 |
| Step-Up V·05 | 2 | 9-11 |
| Prone Dumbbell Rear Delt Raise V·19 | 2 | 9-11 |
| Prone Incline Dumbbell Shrug V·17 | 2 | 9-11 |
| Cable Toe Raise V·02 | 2 | 9-11 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 9-11 |
| Dumbbell Concentration Curl V·03 | 2 | 9-11 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 9-11 |
| Hip Thrust V·03 | 2 | 9-11 |
| Crunch V·07 | 2 | 9-11 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 261–319 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 3 | 9-11 |
| Dumbbell Lateral Raise V·45 | 2 | 9-11 |
| Cable Front Raise V·41 | 2 | 9-11 |
| Standing Cable Rear Delt Raise Both Arms V·50 | 2 | 9-11 |
| Dumbbell Shrug V·10 | 2 | 9-11 |
| Straight-Arm Pushdown V·03 | 2 | 9-11 |
| Dumbbell Row V·15 | 2 | 9-11 |
| Walking Lunge V·06 | 2 | 9-11 |
| Leg Press Calf Raise V·04 | 2 | 9-11 |
| Cable Cross-Over Chest Press from Low Pulley V·03 | 2 | 9-11 |
| Close-Grip Bench Press V·15 | 2 | 9-11 |
| Barbell Preacher Curl V·01 | 2 | 9-11 |
| Dumbbell Wrist Curl V·03 | 2 | 9-11 |
| Cable Woodchopper V·02 | 2 | 9-11 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 261–319 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 3 | 9-11 |
| Barbell Lying Triceps Extension V·06 | 2 | 9-11 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 9-11 |
| Barbell Curl V·06 | 2 | 9-11 |
| Incline Dumbbell Curl V·05 | 2 | 9-11 |
| High Cable Curl V·14 | 2 | 9-11 |
| Barbell Hack Squat V·04 | 2 | 9-11 |
| Cable Flye V·28 | 2 | 9-11 |
| Straight-Arm Pulldown V·04 | 2 | 9-11 |
| Cable Lateral Raise V·39 | 2 | 9-11 |
| Cable Shrug V·04 | 2 | 9-11 |
| One-Leg Standing Calf Raise V·16 | 2 | 9-11 |
| Barbell Reverse Wrist Curl V·01 | 2 | 9-11 |
| Cable Oblique Pushdown V·02 | 2 | 9-11 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 261–319 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 9-11 |
| One-Leg Leg Press V·01 | 2 | 9-11 |
| Leg Extension V·04 | 2 | 9-11 |
| Romanian Deadlift V·03 | 2 | 9-11 |
| Lying Leg Curl V·04 | 2 | 9-11 |
| Incline Dumbbell Press V·18 | 2 | 9-11 |
| Seated Cable Row V·59 | 2 | 9-11 |
| Seated Calf Raise V·06 | 2 | 9-11 |
| Standing Barbell Shoulder Press V·35 | 2 | 9-11 |
| Barbell Shrug V·05 | 2 | 9-11 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 9-11 |
| Hammer Curl V·03 | 2 | 9-11 |
| Behind-Back Wrist Curl V·02 | 2 | 9-11 |
| Cable Roundhouse Elbow V·02 | 2 | 9-11 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 261–319 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 6-8 |
| Reverse-Grip Bench Press V·17 | 2 | 6-8 |
| Incline Dumbbell Flye V·08 | 2 | 6-8 |
| Cable Crossover V·03 | 2 | 6-8 |
| Reverse-Grip Lat Pulldown V·31 | 2 | 6-8 |
| Deadlift V·03 | 2 | 6-8 |
| Dumbbell Upright Row V·10 | 2 | 6-8 |
| Barbell Behind-Back Shrug V·02 | 2 | 6-8 |
| Standing Calf Raise V·08 | 2 | 6-8 |
| Seated Calf Raise V·06 | 2 | 6-8 |
| Dumbbell Kickback V·05 | 2 | 6-8 |
| Behind-Back Cable Curl V·08 | 2 | 6-8 |
| Barbell Wrist Curl V·01 | 2 | 6-8 |
| Rope Cable Crunch V·13 | 2 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 174–232 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 2 | 6-8 |
| Standing Lat Pulldown V·37 | 2 | 6-8 |
| Straight-Arm Pulldown V·04 | 2 | 6-8 |
| Dumbbell Bench Press V·01 | 2 | 6-8 |
| Step-Up V·05 | 2 | 6-8 |
| Prone Dumbbell Rear Delt Raise V·19 | 2 | 6-8 |
| Prone Incline Dumbbell Shrug V·17 | 2 | 6-8 |
| Cable Toe Raise V·02 | 2 | 6-8 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 6-8 |
| Dumbbell Concentration Curl V·03 | 2 | 6-8 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 6-8 |
| Hip Thrust V·03 | 2 | 6-8 |
| Crunch V·07 | 2 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 174–232 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 2 | 6-8 |
| Cable Front Raise V·41 | 2 | 6-8 |
| Standing Cable Rear Delt Raise Both Arms V·50 | 2 | 6-8 |
| Dumbbell Shrug V·10 | 2 | 6-8 |
| Straight-Arm Pushdown V·03 | 2 | 6-8 |
| Dumbbell Row V·15 | 2 | 6-8 |
| Walking Lunge V·06 | 2 | 6-8 |
| Leg Press Calf Raise V·04 | 2 | 6-8 |
| Cable Cross-Over Chest Press from Low Pulley V·03 | 2 | 6-8 |
| Close-Grip Bench Press V·15 | 2 | 6-8 |
| Barbell Preacher Curl V·01 | 2 | 6-8 |
| Dumbbell Wrist Curl V·03 | 2 | 6-8 |
| Cable Woodchopper V·02 | 2 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 174–232 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 3 | 6-8 |
| Barbell Lying Triceps Extension V·06 | 2 | 6-8 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 6-8 |
| Barbell Curl V·06 | 2 | 6-8 |
| Incline Dumbbell Curl V·05 | 2 | 6-8 |
| High Cable Curl V·14 | 2 | 6-8 |
| Barbell Hack Squat V·04 | 2 | 6-8 |
| Cable Flye V·28 | 2 | 6-8 |
| Straight-Arm Pulldown V·04 | 2 | 6-8 |
| Cable Lateral Raise V·39 | 2 | 6-8 |
| Cable Shrug V·04 | 2 | 6-8 |
| One-Leg Standing Calf Raise V·16 | 2 | 6-8 |
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| Cable Oblique Pushdown V·02 | 2 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 174–232 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| One-Leg Leg Press V·01 | 2 | 6-8 |
| Leg Extension V·04 | 2 | 6-8 |
| Romanian Deadlift V·03 | 2 | 6-8 |
| Lying Leg Curl V·04 | 2 | 6-8 |
| Incline Dumbbell Press V·18 | 2 | 6-8 |
| Seated Cable Row V·59 | 2 | 6-8 |
| Seated Calf Raise V·06 | 2 | 6-8 |
| Standing Barbell Shoulder Press V·35 | 2 | 6-8 |
| Barbell Shrug V·05 | 2 | 6-8 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 6-8 |
| Hammer Curl V·03 | 2 | 6-8 |
| Behind-Back Wrist Curl V·02 | 2 | 6-8 |
| Cable Roundhouse Elbow V·02 | 2 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 174–232 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3-5 |
| Reverse-Grip Bench Press V·17 | 2 | 3-5 |
| Incline Dumbbell Flye V·08 | 2 | 3-5 |
| Cable Crossover V·03 | 2 | 3-5 |
| Reverse-Grip Lat Pulldown V·31 | 2 | 3-5 |
| Deadlift V·03 | 2 | 3-5 |
| Dumbbell Upright Row V·10 | 2 | 3-5 |
| Barbell Behind-Back Shrug V·02 | 2 | 3-5 |
| Standing Calf Raise V·08 | 2 | 3-5 |
| Seated Calf Raise V·06 | 2 | 3-5 |
| Dumbbell Kickback V·05 | 2 | 3-5 |
| Behind-Back Cable Curl V·08 | 2 | 3-5 |
| Barbell Wrist Curl V·01 | 2 | 3-5 |
| Rope Cable Crunch V·13 | 2 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 87–145 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 3-5 |
| Wide-Grip Lat Pulldown V·30 | 2 | 3-5 |
| Standing Lat Pulldown V·37 | 2 | 3-5 |
| Straight-Arm Pulldown V·04 | 2 | 3-5 |
| Dumbbell Bench Press V·01 | 2 | 3-5 |
| Step-Up V·05 | 2 | 3-5 |
| Prone Dumbbell Rear Delt Raise V·19 | 2 | 3-5 |
| Prone Incline Dumbbell Shrug V·17 | 2 | 3-5 |
| Cable Toe Raise V·02 | 2 | 3-5 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 3-5 |
| Dumbbell Concentration Curl V·03 | 2 | 3-5 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 3-5 |
| Hip Thrust V·03 | 2 | 3-5 |
| Crunch V·07 | 2 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 87–145 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 3 | 3-5 |
| Dumbbell Lateral Raise V·45 | 2 | 3-5 |
| Cable Front Raise V·41 | 2 | 3-5 |
| Standing Cable Rear Delt Raise Both Arms V·50 | 2 | 3-5 |
| Dumbbell Shrug V·10 | 2 | 3-5 |
| Straight-Arm Pushdown V·03 | 2 | 3-5 |
| Dumbbell Row V·15 | 2 | 3-5 |
| Walking Lunge V·06 | 2 | 3-5 |
| Leg Press Calf Raise V·04 | 2 | 3-5 |
| Cable Cross-Over Chest Press from Low Pulley V·03 | 2 | 3-5 |
| Close-Grip Bench Press V·15 | 2 | 3-5 |
| Barbell Preacher Curl V·01 | 2 | 3-5 |
| Dumbbell Wrist Curl V·03 | 2 | 3-5 |
| Cable Woodchopper V·02 | 2 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 87–145 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 3 | 3-5 |
| Barbell Lying Triceps Extension V·06 | 2 | 3-5 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 3-5 |
| Barbell Curl V·06 | 2 | 3-5 |
| Incline Dumbbell Curl V·05 | 2 | 3-5 |
| High Cable Curl V·14 | 2 | 3-5 |
| Barbell Hack Squat V·04 | 2 | 3-5 |
| Cable Flye V·28 | 2 | 3-5 |
| Straight-Arm Pulldown V·04 | 2 | 3-5 |
| Cable Lateral Raise V·39 | 2 | 3-5 |
| Cable Shrug V·04 | 2 | 3-5 |
| One-Leg Standing Calf Raise V·16 | 2 | 3-5 |
| Barbell Reverse Wrist Curl V·01 | 2 | 3-5 |
| Cable Oblique Pushdown V·02 | 2 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 87–145 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 3-5 |
| One-Leg Leg Press V·01 | 2 | 3-5 |
| Leg Extension V·04 | 2 | 3-5 |
| Romanian Deadlift V·03 | 2 | 3-5 |
| Lying Leg Curl V·04 | 2 | 3-5 |
| Incline Dumbbell Press V·18 | 2 | 3-5 |
| Seated Cable Row V·59 | 2 | 3-5 |
| Seated Calf Raise V·06 | 2 | 3-5 |
| Standing Barbell Shoulder Press V·35 | 2 | 3-5 |
| Barbell Shrug V·05 | 2 | 3-5 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 3-5 |
| Hammer Curl V·03 | 2 | 3-5 |
| Behind-Back Wrist Curl V·02 | 2 | 3-5 |
| Cable Roundhouse Elbow V·02 | 2 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 87–145 REPS |