WORLD 2 · THE PLANS

28 DAYS TO REDEMPTION – WEEKS 1-4

4 WEEKs20 DAYs138 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 16 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Dumbbell Flye V·11	4	12-15
REST PAUSE — 1 · Failure
Bench Press V·19	4	12-15
REST PAUSE — 1
Reverse-Grip Dumbbell Press V·27	4	16-20
DROP SETS — 1
Cable Crossover V·03	4	25-30
Standing Calf Raise V·08	5	16-20
REST PAUSE — 1
Seated Calf Raise V·06	5	25-30
DROP SETS — 1
STAGE CLEAR! TOTAL VOLUME	26	465–570 REPS

DAY 26 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Straight-Arm Pulldown V·04	4	25-30
REST PAUSE — 1 · Failure
Barbell Bent-Over Row V·05	4	12-15
DROP SETS — 1
Wide-Grip Lat Pulldown V·30	4	12-15
SUPERSET
Reverse-Grip Lat Pulldown V·31	4	12-15
Hanging Leg Raise V·05	4	To failure
REST PAUSE
Crunch V·07	4	16-20
REST PAUSE
STAGE CLEAR! TOTAL VOLUME	24	308–380 REPS

DAY 36 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Lying Leg Curl V·04	4	12-15
SUPERSET
Romanian Deadlift V·03	4	12-15
Squat V·04	4	16-20
REST PAUSE
One-Leg Leg Press V·01	4	12-15
Seated Calf Raise V·06	5	16-20
DROP SETS
Leg Press Calf Raise V·04	5	25-30
REST PAUSE
STAGE CLEAR! TOTAL VOLUME	26	413–510 REPS

DAY 49 MOVES · 31 SETS
EXERCISE	SETS	REPETITION RANGE
Dumbbell Bent-Over Lateral Raise V·64	3	12-15
SUPERSET
Dumbbell Front Raise V·44	3	12-15
SUPERSET
Dumbbell Lateral Raise V·45	3	12-15
Dumbbell Shoulder Press V·04	4	16-20
DROP SETS
Dumbbell Upright Row V·10	3	25-30
REST PAUSE
Dumbbell Shrug V·10	4	12-15
DROP SETS
Straight-Arm Pushdown V·03	3	16-20
DROP SETS
Reverse Crunch V·01	4	To failure
REST PAUSE
Cable Woodchopper V·02	4	16-20
STAGE CLEAR! TOTAL VOLUME	31	407–505 REPS

DAY 58 MOVES · 32 SETS
EXERCISE	SETS	REPETITION RANGE
Dumbbell Kickback V·05	4	12-15
Close-Grip Bench Press V·15	4	16-20
REST PAUSE
Overhead Cable Triceps Extension (high pulley) V·13	4	25-30
DROP SETS
Behind-Back Cable Curl V·08	4	12-15
Barbell Curl V·06	4	16-20
REST PAUSE
Rope Cable Hammer Curl V·05	4	25-30
DROP SETS
Barbell Reverse Wrist Curl V·01	4	16-20
REST PAUSE
Barbell Wrist Curl V·01	4	25-30
DROP SETS
STAGE CLEAR! TOTAL VOLUME	32	588–720 REPS

WEEK 2

DAY 16 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	4	12-15
REST PAUSE
Reverse-Grip Dumbbell Press V·27	4	12-15
DROP SETS
Dumbbell Flye V·11	4	16-20
DROP SETS — 1
One-Arm Low-Pulley Cable Crossover V·04	4	16-20
Leg Press Calf Raise V·04	5	16-20
DROP SETS — 1
Seated Calf Raise V·06	5	25-30
REST PAUSE — 1
STAGE CLEAR! TOTAL VOLUME	26	429–530 REPS

DAY 26 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Bent-Over Row V·05	4	12-15
REST PAUSE — 1 · Failure
Wide-Grip Lat Pulldown V·30	4	12-15
DROP SETS — 1
Reverse-Grip Lat Pulldown V·31	4	12-15
One-Arm Seated Cable Row V·58	4	12-15
Hip Thrust V·03	4	12-15
REST PAUSE
Rope Cable Crunch V·13	4	16-20
DROP SETS
STAGE CLEAR! TOTAL VOLUME	24	304–380 REPS

DAY 36 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	4	12-15
REST PAUSE
Front Squat V·04	4	16-20
DROP SETS
Walking Lunge V·06	4	16-20
REST PAUSE
Step-Up V·05	4	12-15
Seated Calf Raise V·06	5	16-20
DROP SETS
Standing Calf Raise V·08	5	25-30
REST PAUSE
STAGE CLEAR! TOTAL VOLUME	26	429–530 REPS

DAY 48 MOVES · 31 SETS
EXERCISE	SETS	REPETITION RANGE
Dumbbell Shoulder Press V·04	4	12-15
DROP SETS
Dumbbell Upright Row V·10	4	12-15
REST PAUSE
One-Arm Cable Lateral Raise V·37	4	12-15
Cable Rear Delt Flye V·03	4	16-20
REST PAUSE
One-Arm Cable Shrug V·03	4	12-15
One-Arm Straight-Arm Pushdown V·02	4	12-15
Oblique Crunch V·03	4	To failure
Plank V·03	3	To failure
STAGE CLEAR! TOTAL VOLUME	31	304–380 REPS

DAY 58 MOVES · 32 SETS
EXERCISE	SETS	REPETITION RANGE
Close-Grip Bench Press V·15	4	12-15
REST PAUSE
Overhead Cable Triceps Extension (low pulley) V·15	4	16-20
DROP SETS
One-Arm Triceps Pressdown V·09	4	12-15
Barbell Curl V·06	4	12-15
REST PAUSE
Hammer Curl V·03	4	16-20
DROP SETS
Dumbbell Concentration Curl V·03	4	12-15
Dumbbell Wrist Curl V·03	4	12-15
Dumbbell Reverse Wrist Curl V·03	4	16-20
STAGE CLEAR! TOTAL VOLUME	32	432–540 REPS

WEEK 3

DAY 16 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Dumbbell Flye V·11	4	12-15
REST PAUSE — 1 · Failure
Bench Press V·19	4	12-15
REST PAUSE — 1
Reverse-Grip Dumbbell Press V·27	4	16-20
DROP SETS — 1
Cable Crossover V·03	4	25-30
Standing Calf Raise V·08	5	16-20
REST PAUSE — 1
Seated Calf Raise V·06	5	25-30
DROP SETS — 1
STAGE CLEAR! TOTAL VOLUME	26	465–570 REPS

DAY 26 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Straight-Arm Pulldown V·04	4	25-30
REST PAUSE — 1 · Failure
Barbell Bent-Over Row V·05	4	12-15
DROP SETS — 1
Wide-Grip Lat Pulldown V·30	4	12-15
SUPERSET
Reverse-Grip Lat Pulldown V·31	4	12-15
Hanging Leg Raise V·05	4	To failure
REST PAUSE
Crunch V·07	4	16-20
REST PAUSE
STAGE CLEAR! TOTAL VOLUME	24	308–380 REPS

DAY 36 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Lying Leg Curl V·04	4	12-15
SUPERSET
Romanian Deadlift V·03	4	12-15
Squat V·04	4	16-20
REST PAUSE
One-Leg Leg Press V·01	4	12-15
Seated Calf Raise V·06	5	16-20
DROP SETS
Leg Press Calf Raise V·04	5	25-30
REST PAUSE
STAGE CLEAR! TOTAL VOLUME	26	413–510 REPS

DAY 49 MOVES · 31 SETS
EXERCISE	SETS	REPETITION RANGE
Dumbbell Bent-Over Lateral Raise V·64	3	12-15
SUPERSET
Dumbbell Front Raise V·44	3	12-15
SUPERSET
Dumbbell Lateral Raise V·45	3	12-15
Dumbbell Shoulder Press V·04	4	16-20
DROP SETS
Dumbbell Upright Row V·10	3	25-30
REST PAUSE
Dumbbell Shrug V·10	4	12-15
DROP SETS
Straight-Arm Pushdown V·03	3	16-20
DROP SETS
Reverse Crunch V·01	4	To failure
REST PAUSE
Cable Woodchopper V·02	4	16-20
STAGE CLEAR! TOTAL VOLUME	31	407–505 REPS

DAY 58 MOVES · 32 SETS
EXERCISE	SETS	REPETITION RANGE
Dumbbell Kickback V·05	4	12-15
Close-Grip Bench Press V·15	4	16-20
REST PAUSE
Overhead Cable Triceps Extension (high pulley) V·13	4	25-30
DROP SETS
Behind-Back Cable Curl V·08	4	12-15
Barbell Curl V·06	4	16-20
REST PAUSE
Rope Cable Hammer Curl V·05	4	25-30
DROP SETS
Barbell Reverse Wrist Curl V·01	4	16-20
REST PAUSE
Barbell Wrist Curl V·01	4	25-30
DROP SETS
STAGE CLEAR! TOTAL VOLUME	32	588–720 REPS

WEEK 4

DAY 16 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	4	12-15
REST PAUSE
Reverse-Grip Dumbbell Press V·27	4	12-15
DROP SETS
Dumbbell Flye V·11	4	16-20
DROP SETS — 1
One-Arm Low-Pulley Cable Crossover V·04	4	16-20
Leg Press Calf Raise V·04	5	16-20
DROP SETS — 1
Seated Calf Raise V·06	5	25-30
REST PAUSE — 1
STAGE CLEAR! TOTAL VOLUME	26	429–530 REPS

DAY 26 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Bent-Over Row V·05	4	12-15
REST PAUSE — 1 · Failure
Wide-Grip Lat Pulldown V·30	4	12-15
DROP SETS — 1
Reverse-Grip Lat Pulldown V·31	4	12-15
One-Arm Seated Cable Row V·58	4	12-15
Hip Thrust V·03	4	12-15
REST PAUSE
Rope Cable Crunch V·13	4	16-20
DROP SETS
STAGE CLEAR! TOTAL VOLUME	24	304–380 REPS

DAY 36 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	4	12-15
REST PAUSE
Front Squat V·04	4	16-20
DROP SETS
Walking Lunge V·06	4	16-20
REST PAUSE
Step-Up V·05	4	12-15
Seated Calf Raise V·06	5	16-20
DROP SETS
Standing Calf Raise V·08	5	25-30
REST PAUSE
STAGE CLEAR! TOTAL VOLUME	26	429–530 REPS

DAY 48 MOVES · 31 SETS
EXERCISE	SETS	REPETITION RANGE
Dumbbell Shoulder Press V·04	4	12-15
DROP SETS
Dumbbell Upright Row V·10	4	12-15
REST PAUSE
One-Arm Cable Lateral Raise V·37	4	12-15
Cable Rear Delt Flye V·03	4	16-20
REST PAUSE
One-Arm Cable Shrug V·03	4	12-15
One-Arm Straight-Arm Pushdown V·02	4	12-15
Oblique Crunch V·03	4	To failure
Plank V·03	3	To failure
STAGE CLEAR! TOTAL VOLUME	31	304–380 REPS

DAY 58 MOVES · 32 SETS
EXERCISE	SETS	REPETITION RANGE
Close-Grip Bench Press V·15	4	12-15
REST PAUSE
Overhead Cable Triceps Extension (low pulley) V·15	4	16-20
DROP SETS
One-Arm Triceps Pressdown V·09	4	12-15
Barbell Curl V·06	4	12-15
REST PAUSE
Hammer Curl V·03	4	16-20
DROP SETS
Dumbbell Concentration Curl V·03	4	12-15
Dumbbell Wrist Curl V·03	4	12-15
Dumbbell Reverse Wrist Curl V·03	4	16-20
STAGE CLEAR! TOTAL VOLUME	32	432–540 REPS