WORLD 2 · THE PLANS

4 DAY 4 WEEK- 4X4 WORKOUT

4 WEEKs16 DAYs131 MOVESREADY

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

PRESS START — TRACK THIS PLAN

This Program was designed to help you break through the Plateau's that each of us hit throughout a regular resistance training plan. If you need something to give your body a dose of unfamiliarity then this is your ticket to boost through those stagnate training sessions. Complete this program and in 4 weeks you will notice an amazing difference and be able to keep on progressing towards your goals.

WEEK 1

DAY 18 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·0435
Squat V·0435
Leg Press V·0235
Barbell Hack Squat V·0438
Lying Leg Curl V·0435
Stiff-Legged Deadlift V·0435
Barbell Standing Calf Raise with Bands V·03310
One-Leg Leg Press Calf Raise V·01310
STAGE CLEAR! TOTAL VOLUME24159 REPS

DAY 29 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Bench Press V·0135
Dips V·0235
Incline Dumbbell Press V·1835
Smith Machine Incline Bench Press V·2435
Triceps Pressdown V·1035
Close-Grip Bench Press V·1535
Overhead Cable Triceps Extension (low pulley) V·15315
Rope Cable Crunch V·13430
Exercise Ball Crunch V·24420
STAGE CLEAR! TOTAL VOLUME29335 REPS

DAY 37 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Chin-Up V·0135
Deadlift V·0335
Barbell Bent-Over Row V·0535
Barbell Curl V·0635
Alternating Hammer Curl V·0236
Incline Bench Preacher Curl V·0938
Seated Concentration Curl V·0535
STAGE CLEAR! TOTAL VOLUME21117 REPS

DAY 49 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1335
Alternating Prone Incline Front Raise V·0535
Alternating Dumbbell Lateral Raise V·4435
Cable Bent-Over Lateral Raise V·6935
Incline-Bench Rear Lateral Raise V·1835
Barbell Shrug V·0535
Smith Machine Behind-Back Shrug V·0535
Crunch V·07420
Reverse Crunch V·01425
STAGE CLEAR! TOTAL VOLUME29285 REPS

WEEK 2

DAY 16 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Cable Cross-Over Chest Press from Mid Pulley V·0548
Dumbbell Incline Bench Press On Bench Both Arms V·1848
Dumbbell Flye V·1148
SUPERSET
Smith Machine Bench Press V·3948
Crunch V·07430
Reverse Crunch V·01430
STAGE CLEAR! TOTAL VOLUME24368 REPS

DAY 28 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04412
Leg Press V·02412
Barbell Lunge V·03412
Front Squat V·04412
Lying Leg Curl V·04412
Cable Leg Curl V·08412
Leg Press Calf Raise V·04412
One-Leg Leg Press Calf Raise V·01412
STAGE CLEAR! TOTAL VOLUME32384 REPS

DAY 38 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Triceps Pressdown V·1048
SUPERSET
Reverse-Grip Triceps Pressdown V·0648
Overhead Cable Triceps Extension (high pulley) V·1348
Barbell Lying Triceps Extension V·0648
High Cable Curl V·1448
Cable Concentration Biceps Curl V·0148
Barbell Reverse Curl V·0148
Alternating Dumbbell Curl V·1148
STAGE CLEAR! TOTAL VOLUME32256 REPS

DAY 49 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Shoulder Press Throw V·2248
Dumbbell Lateral Raise V·4548
Barbell Front Raise V·3848
One-Arm Cable Lateral Raise V·3748
Wide-Grip Lat Pulldown V·3048
Smith Machine Bent-Over Row V·2848
Dumbbell Pullover V·0348
Exercise Ball Crunch V·24430
Reverse Crunch V·01410
STAGE CLEAR! TOTAL VOLUME36384 REPS

WEEK 3

DAY 17 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Bench Press Throw V·3538-10
SUPERSET
Alternating Dumbbell Bench Press V·30312
Cable Cross-Over Chest Press from Low Pulley V·03315
SUPERSET
Cable Crossover V·0336-8
Pec Dec V·24312
Incline Reverse Crunch V·03320
Bent Over Cable Crunch V·13330
STAGE CLEAR! TOTAL VOLUME21309–321 REPS

DAY 27 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Leg Press V·02410
SUPERSET
One-Leg Leg Press V·0145
Dumbbell Romanian Deadlift V·04312
Leg Extension V·04312
Hack Squat V·0338
Lying Leg Curl V·04315
Standing Calf Raise V·08420
STAGE CLEAR! TOTAL VOLUME24281 REPS

DAY 38 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Curl Throw V·63410
Seated Concentration Curl V·05410
Standing Bicep Cable Curl Behind V·08410
Incline Lying Triceps Extension V·05412
Cable Triceps Kickback V·02415
Triceps Pressdown V·10415
Overhead Cable Triceps Extension (high pulley) V·13310
Incline Dumbbell Biceps Curl One Arm V·03415
STAGE CLEAR! TOTAL VOLUME31378 REPS

DAY 49 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1338
Seated Dumbbell Lateral Raise V·04312
Seated Incline Front Raise V·25315
Cable Upright Row V·07310
Wide-Grip Lat Pulldown V·30312
Reverse-Grip Lat Pulldown V·31312
Smith Machine Shrug V·13415
Rope Cable Crunch V·13325
Decline Crunch V·09310
STAGE CLEAR! TOTAL VOLUME28372 REPS

WEEK 4

DAY 19 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04220
Jump Squat V·02310
Hack Squat V·03315
Dumbbell Lunge V·0236-8
Barbell Step-Up V·06312
Seated Calf Raise V·06312
Standing Calf Raise V·08315
Bent Over Cable Crunch V·13315
Exercise Ball Crunch V·24325
STAGE CLEAR! TOTAL VOLUME26370–376 REPS

DAY 28 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Standing Dumbbell Shoulder Press V·30412
One-Arm Cable Lateral Raise V·37412
One-Arm Cable Front Raise V·39412
Cross-Body Rear Deltoid Raise V·56412
Wide-Grip Lat Pulldown V·30410
Seated Cable Row (wide-grip) V·62410
Barbell Bent-Over Row V·0538
Barbell Behind-Back Shrug V·02310
STAGE CLEAR! TOTAL VOLUME30326 REPS

DAY 38 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Barbell Curl with Bands V·07312
Alternating Dumbbell Curl V·11310
Cable Curl V·09325
Seated Barbell Curl V·21315
Lying Cable Triceps Extension V·10320
Reverse-Grip Triceps Pressdown V·06320
Close-Grip Push-Up V·05310
Cross-Body Cable Triceps Extension V·02315
STAGE CLEAR! TOTAL VOLUME24381 REPS

DAY 411 MOVES · 33 SETS

EXERCISESETSREPETITION RANGE
Barbell Bench Press With Band V·08320
Bench Press V·1935
Incline Bench Press V·0536
Incline Dumbbell Flye V·08310
Flat Bench Cable Bench Press V·32315
Flat Bench Cable Fly V·12310
Push-Up V·10310
Decline Push-Up V·02310
Exercise Ball Crunch V·24310
Exercise Ball Roll Out V·04315
Plank V·03330 sec
STAGE CLEAR! TOTAL VOLUME33333 REPS