WORLD 2 · THE PLANS

3 PRONG STRONG – WEEKS 1-6

6 WEEKs24 DAYs214 MOVESREADY

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

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WEEK 1

DAY 18 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	5	8
Leg Press V·02	3	8
Walking Lunge V·06	3	8
Leg Extension V·04	3	8
Romanian Deadlift V·03	3	8
Lying Leg Curl V·04	3	8
Standing Calf Raise V·08	3	8
Seated Calf Raise V·06	3	8
STAGE CLEAR! TOTAL VOLUME	26	208 REPS

DAY 29 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	5	8
Incline Dumbbell Press V·18	4	8
Dumbbell Flye V·11	3	8
Barbell Shoulder Press V·13	3	8
Dumbbell Lateral Raise V·45	3	8
Face Pull V·02	3	8
Barbell Shrug V·05	3	8
Close-Grip Bench Press V·15	3	8
Dumbbell Overhead Triceps Extension V·06	3	8
STAGE CLEAR! TOTAL VOLUME	30	240 REPS

DAY 39 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	5	8
Barbell Bent-Over Row V·05	4	8
Wide-Grip Lat Pulldown V·30	3	8
Straight-Arm Pulldown V·04	3	8
Barbell Curl V·06	3	8
Incline Dumbbell Curl V·05	3	8
Barbell Preacher Curl V·01	3	8
Hanging Leg Raise V·05	3	to failure
Rope Cable Crunch V·13	3	8
STAGE CLEAR! TOTAL VOLUME	30	216 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	3	3
Squat V·04	3	3
Power Push-Up V·09	3	3
Bench Press V·19	3	3
Dumbbell Push Press V·31	3	3
Close-Grip Bench Press V·15	3	3
Deadlift V·03	3	3
Dumbbell Power Row V·18	3	3
Barbell Curl V·06	3	3
Crunch V·07	3	10
STAGE CLEAR! TOTAL VOLUME	30	111 REPS

WEEK 2

DAY 18 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	5	8
Leg Press V·02	3	8
Walking Lunge V·06	3	8
Leg Extension V·04	3	8
Romanian Deadlift V·03	3	8
Lying Leg Curl V·04	3	8
Standing Calf Raise V·08	3	8
Seated Calf Raise V·06	3	8
STAGE CLEAR! TOTAL VOLUME	26	208 REPS

DAY 29 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	5	8
Incline Dumbbell Press V·18	4	8
Dumbbell Flye V·11	3	8
Barbell Shoulder Press V·13	3	8
Dumbbell Lateral Raise V·45	3	8
Face Pull V·02	3	8
Barbell Shrug V·05	3	8
Close-Grip Bench Press V·15	3	8
Dumbbell Overhead Triceps Extension V·06	3	8
STAGE CLEAR! TOTAL VOLUME	30	240 REPS

DAY 39 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	5	8
Barbell Bent-Over Row V·05	4	8
Wide-Grip Lat Pulldown V·30	3	8
Straight-Arm Pulldown V·04	3	8
Barbell Curl V·06	3	8
Incline Dumbbell Curl V·05	3	8
Barbell Preacher Curl V·01	3	8
Hanging Leg Raise V·05	3	to failure
Rope Cable Crunch V·13	3	8
STAGE CLEAR! TOTAL VOLUME	30	216 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	3	3
Squat V·04	3	3
Power Push-Up V·09	3	3
Bench Press V·19	3	3
Dumbbell Push Press V·31	3	3
Close-Grip Bench Press V·15	3	3
Deadlift V·03	3	3
Dumbbell Power Row V·18	3	3
Barbell Curl V·06	3	3
Crunch V·07	3	10
STAGE CLEAR! TOTAL VOLUME	30	111 REPS

WEEK 3

DAY 18 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	5	5
Leg Press V·02	3	5
Walking Lunge V·06	3	8
Leg Extension V·04	3	6
Romanian Deadlift V·03	3	5
Lying Leg Curl V·04	3	6
Standing Calf Raise V·08	3	6
Seated Calf Raise V·06	3	6
STAGE CLEAR! TOTAL VOLUME	26	151 REPS

DAY 29 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	5	5
Incline Dumbbell Press V·18	4	5
Dumbbell Flye V·11	3	8
Barbell Shoulder Press V·13	3	5
Dumbbell Lateral Raise V·45	3	8
Face Pull V·02	3	8
Barbell Shrug V·05	3	5
Close-Grip Bench Press V·15	3	5
Dumbbell Overhead Triceps Extension V·06	3	8
STAGE CLEAR! TOTAL VOLUME	30	186 REPS

DAY 39 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	5	5
Barbell Bent-Over Row V·05	4	6
Wide-Grip Lat Pulldown V·30	3	6
Straight-Arm Pulldown V·04	3	8
Barbell Curl V·06	3	6
Incline Dumbbell Curl V·05	3	8
Barbell Preacher Curl V·01	3	8
Hanging Leg Raise V·05	3	to failure
Rope Cable Crunch V·13	3	8
STAGE CLEAR! TOTAL VOLUME	30	181 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	3	5
Squat V·04	3	5
Power Push-Up V·09	3	5
Bench Press V·19	3	5
Dumbbell Push Press V·31	3	5
Close-Grip Bench Press V·15	3	5
Deadlift V·03	3	5
Dumbbell Power Row V·18	3	5
Barbell Curl V·06	3	5
Crunch V·07	3	12
STAGE CLEAR! TOTAL VOLUME	30	171 REPS

WEEK 4

DAY 18 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	5	5
Leg Press V·02	3	5
Walking Lunge V·06	3	8
Leg Extension V·04	3	6
Romanian Deadlift V·03	3	5
Lying Leg Curl V·04	3	6
Standing Calf Raise V·08	3	6
Seated Calf Raise V·06	3	6
STAGE CLEAR! TOTAL VOLUME	26	151 REPS

DAY 29 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	5	5
Incline Dumbbell Press V·18	4	5
Dumbbell Flye V·11	3	8
Barbell Shoulder Press V·13	3	5
Dumbbell Lateral Raise V·45	3	8
Face Pull V·02	3	8
Barbell Shrug V·05	3	5
Close-Grip Bench Press V·15	3	5
Dumbbell Overhead Triceps Extension V·06	3	8
STAGE CLEAR! TOTAL VOLUME	30	186 REPS

DAY 39 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	5	5
Barbell Bent-Over Row V·05	4	6
Wide-Grip Lat Pulldown V·30	3	6
Straight-Arm Pulldown V·04	3	8
Barbell Curl V·06	3	6
Incline Dumbbell Curl V·05	3	8
Barbell Preacher Curl V·01	3	8
Hanging Leg Raise V·05	3	to failure
Rope Cable Crunch V·13	3	8
STAGE CLEAR! TOTAL VOLUME	30	181 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	3	5
Squat V·04	3	5
Power Push-Up V·09	3	5
Bench Press V·19	3	5
Dumbbell Push Press V·31	3	5
Close-Grip Bench Press V·15	3	5
Deadlift V·03	3	5
Dumbbell Power Row V·18	3	5
Barbell Curl V·06	3	5
Crunch V·07	3	12
STAGE CLEAR! TOTAL VOLUME	30	171 REPS

WEEK 5

DAY 18 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	5	2
Leg Press V·02	3	3
Walking Lunge V·06	3	8
Leg Extension V·04	3	6
Romanian Deadlift V·03	3	3
Lying Leg Curl V·04	3	6
Standing Calf Raise V·08	3	4
Seated Calf Raise V·06	3	6
STAGE CLEAR! TOTAL VOLUME	26	118 REPS

DAY 29 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	5	2
Incline Dumbbell Press V·18	4	3
Dumbbell Flye V·11	3	6
Barbell Shoulder Press V·13	3	3
Dumbbell Lateral Raise V·45	3	6
Face Pull V·02	3	6
Barbell Shrug V·05	3	3
Close-Grip Bench Press V·15	3	3
Dumbbell Overhead Triceps Extension V·06	3	6
STAGE CLEAR! TOTAL VOLUME	30	121 REPS

DAY 38 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	5	2
Barbell Bent-Over Row V·05	3	4
Wide-Grip Lat Pulldown V·30	3	4
Straight-Arm Pulldown V·04	3	6
Barbell Curl V·06	3	4
Incline Dumbbell Curl V·05	3	6
Barbell Preacher Curl V·01	3	6
Hanging Leg Raise V·05	3	to failure
STAGE CLEAR! TOTAL VOLUME	26	100 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	3	8
Squat V·04	3	8
Power Push-Up V·09	3	8
Bench Press V·19	3	8
Dumbbell Bench Press V·01	3	8
Close-Grip Bench Press V·15	3	8
Deadlift V·03	3	8
Dumbbell Power Row V·18	3	8
Barbell Curl V·06	3	8
Crunch V·07	3	15
STAGE CLEAR! TOTAL VOLUME	30	261 REPS

WEEK 6

DAY 18 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	5	2
Leg Press V·02	3	3
Walking Lunge V·06	3	8
Leg Extension V·04	3	6
Romanian Deadlift V·03	3	3
Lying Leg Curl V·04	3	6
Standing Calf Raise V·08	3	4
Seated Calf Raise V·06	3	6
STAGE CLEAR! TOTAL VOLUME	26	118 REPS

DAY 29 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	5	2
Incline Dumbbell Press V·18	4	3
Dumbbell Flye V·11	3	6
Barbell Shoulder Press V·13	3	3
Dumbbell Lateral Raise V·45	3	6
Face Pull V·02	3	6
Barbell Shrug V·05	3	3
Close-Grip Bench Press V·15	3	3
Dumbbell Overhead Triceps Extension V·06	3	6
STAGE CLEAR! TOTAL VOLUME	30	121 REPS

DAY 38 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	5	2
Barbell Bent-Over Row V·05	3	4
Wide-Grip Lat Pulldown V·30	3	4
Straight-Arm Pulldown V·04	3	6
Barbell Curl V·06	3	4
Incline Dumbbell Curl V·05	3	6
Barbell Preacher Curl V·01	3	6
Hanging Leg Raise V·05	3	to failure
STAGE CLEAR! TOTAL VOLUME	26	100 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	3	8
Squat V·04	3	8
Power Push-Up V·09	3	8
Bench Press V·19	3	8
Dumbbell Bench Press V·01	3	8
Close-Grip Bench Press V·15	3	8
Deadlift V·03	3	8
Dumbbell Power Row V·18	3	8
Barbell Curl V·06	3	8
Crunch V·07	3	15
STAGE CLEAR! TOTAL VOLUME	30	261 REPS