WORLD 2 · THE PLANS

4-MINUTE MUSCLE FULL-SPLIT – WEEKS 1-4

4 WEEKs20 DAYs332 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 116 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1913-5
Bench Press V·19140-49
Reverse-Grip Incline Dumbbell Press V·19140-49
Low-Pulley Cable Crossover V·05140-49
Cable Crossover V·03140-49
Standing Calf Raise V·0813-5
Standing Calf Raise V·08140-49
Seated Calf Raise V·06140-49
Step-Up V·0539-10
Dumbbell Bent-Over Row V·1339-10
Dumbbell Shoulder Press V·0439-10
Dumbbell Shrug V·1039-10
Dumbbell Overhead Triceps Extension V·0639-10
Dumbbell Concentration Curl V·0339-10
Dumbbell Reverse Wrist Curl V·0339-10
Dumbbell Crunch V·0339-10
STAGE CLEAR! TOTAL VOLUME32462–544 REPS

DAY 215 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Seated Cable Row V·5913-5
Seated Cable Row V·59140-49
Lat Pulldown V·33140-49
Reverse-Grip Lat Pulldown V·31140-49
Straight-Arm Pulldown V·04140-49
Reverse Crunch V·01140-49
Rope Cable Crunch V·13140-49
Incline Bench Press V·0539-10
Deadlift V·0339-10
Barbell Upright Row V·0439-10
Barbell Behind-Back Shrug V·0239-10
Barbell Triceps Kickback V·1039-10
Seated Barbell Curl V·2139-10
Behind-Back Wrist Curl V·0239-10
Barbell Standing Calf Raise V·0239-10
STAGE CLEAR! TOTAL VOLUME31459–539 REPS

DAY 315 MOVES · 69 SETS

EXERCISESETSREPETITION RANGE
Squat V·0413-5
Squat V·04140-49
Leg Press V·02140-49
Leg Extension V·04140-49
Romanian Deadlift V·03140-49
Leg Curl V·04140-49
Leg Press Calf Raise V·0413-5
Leg Press Calf Raise V·04140-49
Seated Calf Raise V·06140-49
Density Push Up V·10104
DENSITY
Pull-Up V·01104
Triceps Dip V·04104
Barbell Curl V·06104
Straight-Arm Dip V·02104
Hanging Leg Raise V·05104
STAGE CLEAR! TOTAL VOLUME69526–593 REPS

DAY 417 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1313-5
Barbell Shoulder Press V·13140-49
Dumbbell Lateral Raise V·45140-49
Dumbbell Upright Row V·10140-49
Cable Rear Delt Flye V·03140-49
Barbell Shrug V·0513-5
Barbell Shrug V·05140-49
Straight-Arm Dip V·02140-49
Hanging Leg Raise V·05140-49
Crossover Crunch V·01140-49
Cable Crossover V·0339-10
Straight-Arm Pushdown V·0339-10
Lying Cable Triceps Extension V·1039-10
High Cable Curl V·1439-10
Cable Wrist Curl V·0239-10
Walking Lunge V·0639-10
Standing Calf Raise V·0839-10
STAGE CLEAR! TOTAL VOLUME31515–612 REPS

DAY 520 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1513-5
Close-Grip Bench Press V·15140-49
Rope Triceps Pressdown V·08140-49
Standing Dumbbell Kickback V·09140-49
Barbell Curl V·0613-5
Barbell Curl V·06140-49
Incline Dumbbell Curl V·05140-49
Prone Incline Dumbbell Curl V·01140-49
Barbell Wrist Curl V·0113-5
Barbell Wrist Curl V·01140-49
Barbell Reverse Wrist Curl V·01140-49
Seated Calf Raise V·0613-5
Seated Calf Raise V·06140-49
Standing Calf Raise V·08140-49
Machine Flye V·2439-10
Straight-Arm Pulldown V·0439-10
Smith Machine Hamstring Squat V·1839-10
Machine Lateral Raise V·0539-10
Standing Calf Machine Shrug V·1439-10
Machine Crunch V·1039-10
STAGE CLEAR! TOTAL VOLUME32574–690 REPS

WEEK 2

DAY 116 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1913-5
Bench Press V·19140-60
Reverse-Grip Incline Dumbbell Press V·19140-60
Low-Pulley Cable Crossover V·05140-60
Cable Crossover V·03140-60
Standing Calf Raise V·0813-5
Standing Calf Raise V·08140-60
Seated Calf Raise V·06140-60
Step-Up V·0537-8
Dumbbell Bent-Over Row V·1337-8
Dumbbell Shoulder Press V·0437-8
Dumbbell Shrug V·1037-8
Dumbbell Overhead Triceps Extension V·0637-8
Dumbbell Concentration Curl V·0337-8
Dumbbell Reverse Wrist Curl V·0337-8
Dumbbell Crunch V·0337-8
STAGE CLEAR! TOTAL VOLUME32414–562 REPS

DAY 215 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Seated Cable Row V·5913-5
Seated Cable Row V·59140-60
Lat Pulldown V·33140-60
Reverse-Grip Lat Pulldown V·31140-60
Straight-Arm Pulldown V·04140-60
Reverse Crunch V·01140-60
Rope Cable Crunch V·13140-60
Incline Bench Press V·0537-8
Deadlift V·0337-8
Barbell Upright Row V·0437-8
Barbell Behind-Back Shrug V·0237-8
Barbell Triceps Kickback V·1037-8
Seated Barbell Curl V·2137-8
Behind-Back Wrist Curl V·0237-8
Barbell Standing Calf Raise V·0237-8
STAGE CLEAR! TOTAL VOLUME31411–557 REPS

DAY 315 MOVES · 57 SETS

EXERCISESETSREPETITION RANGE
Squat V·0413-5
Squat V·04140-60
Leg Press V·02140-60
Leg Extension V·04140-60
Romanian Deadlift V·03140-60
Leg Curl V·04140-60
Leg Press Calf Raise V·0413-5
Leg Press Calf Raise V·04140-60
Seated Calf Raise V·06140-60
Density Push Up V·1085
DENSITY
Pull-Up V·0185
Triceps Dip V·0485
Barbell Curl V·0685
Straight-Arm Dip V·0285
Hanging Leg Raise V·0585
STAGE CLEAR! TOTAL VOLUME57526–670 REPS

DAY 417 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1313-5
Barbell Shoulder Press V·13140-60
Dumbbell Lateral Raise V·45140-60
Dumbbell Upright Row V·10140-60
Cable Rear Delt Flye V·03140-60
Barbell Shrug V·0513-5
Barbell Shrug V·05140-60
Straight-Arm Dip V·02140-60
Hanging Leg Raise V·05140-60
Crossover Crunch V·01140-60
Cable Crossover V·0337-8
Straight-Arm Pushdown V·0337-8
Lying Cable Triceps Extension V·1037-8
High Cable Curl V·1437-8
Cable Wrist Curl V·0237-8
Walking Lunge V·0637-8
Standing Calf Raise V·0837-8
STAGE CLEAR! TOTAL VOLUME31473–658 REPS

DAY 520 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1513-5
Close-Grip Bench Press V·15140-60
Rope Triceps Pressdown V·08140-60
Standing Dumbbell Kickback V·09140-60
Barbell Curl V·0613-5
Barbell Curl V·06140-60
Incline Dumbbell Curl V·05140-60
Prone Incline Dumbbell Curl V·01140-60
Barbell Wrist Curl V·0113-5
Barbell Wrist Curl V·01140-60
Barbell Reverse Wrist Curl V·01140-60
Seated Calf Raise V·0613-5
Seated Calf Raise V·06140-60
Standing Calf Raise V·08140-60
Machine Flye V·2437-8
Straight-Arm Pulldown V·0437-8
Smith Machine Hamstring Squat V·1837-8
Machine Lateral Raise V·0537-8
Standing Calf Machine Shrug V·1437-8
Machine Crunch V·1037-8
STAGE CLEAR! TOTAL VOLUME32538–764 REPS

WEEK 3

DAY 116 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1913-5
Bench Press V·19140-60
Reverse-Grip Incline Dumbbell Press V·19140-60
Low-Pulley Cable Crossover V·05140-60
Cable Crossover V·03140-60
Standing Calf Raise V·0813-5
Standing Calf Raise V·08140-60
Seated Calf Raise V·06140-60
Step-Up V·0535-6
Dumbbell Bent-Over Row V·1335-6
Dumbbell Shoulder Press V·0435-6
Dumbbell Shrug V·1035-6
Dumbbell Overhead Triceps Extension V·0635-6
Dumbbell Concentration Curl V·0335-6
Dumbbell Reverse Wrist Curl V·0335-6
Dumbbell Crunch V·0335-6
STAGE CLEAR! TOTAL VOLUME32366–514 REPS

DAY 215 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Seated Cable Row V·5913-5
Seated Cable Row V·59140-60
Lat Pulldown V·33140-60
Reverse-Grip Lat Pulldown V·31140-60
Straight-Arm Pulldown V·04140-60
Reverse Crunch V·01140-60
Rope Cable Crunch V·13140-60
Incline Bench Press V·0535-6
Deadlift V·0335-6
Barbell Upright Row V·0435-6
Barbell Behind-Back Shrug V·0235-6
Barbell Triceps Kickback V·1035-6
Seated Barbell Curl V·2135-6
Behind-Back Wrist Curl V·0235-6
Barbell Standing Calf Raise V·0235-6
STAGE CLEAR! TOTAL VOLUME31363–509 REPS

DAY 315 MOVES · 45 SETS

EXERCISESETSREPETITION RANGE
Squat V·0413-5
Squat V·04140-60
Leg Press V·02140-60
Leg Extension V·04140-60
Romanian Deadlift V·03140-60
Leg Curl V·04140-60
Leg Press Calf Raise V·0413-5
Leg Press Calf Raise V·04140-60
Seated Calf Raise V·06140-60
Density Push Up V·1067
DENSITY
Pull-Up V·0167
Triceps Dip V·0467
Barbell Curl V·0667
Straight-Arm Dip V·0267
Hanging Leg Raise V·0567
STAGE CLEAR! TOTAL VOLUME45538–682 REPS

DAY 417 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1313-5
Barbell Shoulder Press V·13140-60
Dumbbell Lateral Raise V·45140-60
Dumbbell Upright Row V·10140-60
Cable Rear Delt Flye V·03140-60
Barbell Shrug V·0513-5
Barbell Shrug V·05140-60
Straight-Arm Dip V·02140-60
Hanging Leg Raise V·05140-60
Crossover Crunch V·01140-60
Cable Crossover V·0335-6
Straight-Arm Pushdown V·0335-6
Lying Cable Triceps Extension V·1035-6
High Cable Curl V·1435-6
Cable Wrist Curl V·0235-6
Walking Lunge V·0635-6
Standing Calf Raise V·0835-6
STAGE CLEAR! TOTAL VOLUME31431–616 REPS

DAY 520 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1513-5
Close-Grip Bench Press V·15140-60
Rope Triceps Pressdown V·08140-60
Standing Dumbbell Kickback V·09140-60
Barbell Curl V·0613-5
Barbell Curl V·06140-60
Incline Dumbbell Curl V·05140-60
Prone Incline Dumbbell Curl V·01140-60
Barbell Wrist Curl V·0113-5
Barbell Wrist Curl V·01140-60
Barbell Reverse Wrist Curl V·01140-60
Seated Calf Raise V·0613-5
Seated Calf Raise V·06140-60
Standing Calf Raise V·08140-60
Machine Flye V·2435-6
Straight-Arm Pulldown V·0435-6
Smith Machine Hamstring Squat V·1835-6
Machine Lateral Raise V·0535-6
Standing Calf Machine Shrug V·1435-6
Machine Crunch V·1035-6
STAGE CLEAR! TOTAL VOLUME32502–728 REPS

WEEK 4

DAY 116 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1913-5
Bench Press V·19150-60
Reverse-Grip Incline Dumbbell Press V·19150-60
Low-Pulley Cable Crossover V·05150-60
Cable Crossover V·03150-60
Standing Calf Raise V·0813-5
Standing Calf Raise V·08150-60
Seated Calf Raise V·06150-60
Step-Up V·0533-4
Dumbbell Bent-Over Row V·1333-4
Dumbbell Shoulder Press V·0433-4
Dumbbell Shrug V·1033-4
Dumbbell Overhead Triceps Extension V·0633-4
Dumbbell Concentration Curl V·0333-4
Dumbbell Reverse Wrist Curl V·0333-4
Dumbbell Crunch V·0333-4
STAGE CLEAR! TOTAL VOLUME32378–466 REPS

DAY 215 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Seated Cable Row V·5913-5
Seated Cable Row V·59150-60
Lat Pulldown V·33150-60
Reverse-Grip Lat Pulldown V·31150-60
Straight-Arm Pulldown V·04150-60
Reverse Crunch V·01150-60
Rope Cable Crunch V·13150-60
Incline Bench Press V·0533-4
Deadlift V·0333-4
Barbell Upright Row V·0433-4
Barbell Behind-Back Shrug V·0233-4
Barbell Triceps Kickback V·1033-4
Seated Barbell Curl V·2133-4
Behind-Back Wrist Curl V·0233-4
Barbell Standing Calf Raise V·0233-4
STAGE CLEAR! TOTAL VOLUME31375–461 REPS

DAY 315 MOVES · 33 SETS

EXERCISESETSREPETITION RANGE
Squat V·0413-5
Squat V·04150-60
Leg Press V·02150-60
Leg Extension V·04150-60
Romanian Deadlift V·03150-60
Leg Curl V·04150-60
Leg Press Calf Raise V·0413-5
Leg Press Calf Raise V·04150-60
Seated Calf Raise V·06150-60
Density Push Up V·10410
DENSITY
Pull-Up V·01410
Triceps Dip V·04410
Barbell Curl V·06410
Straight-Arm Dip V·02410
Hanging Leg Raise V·05410
STAGE CLEAR! TOTAL VOLUME33596–670 REPS

DAY 417 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1313-5
Barbell Shoulder Press V·13150-60
Dumbbell Lateral Raise V·45150-60
Dumbbell Upright Row V·10150-60
Cable Rear Delt Flye V·03150-60
Barbell Shrug V·0513-5
Barbell Shrug V·05150-60
Straight-Arm Dip V·02150-60
Hanging Leg Raise V·05150-60
Crossover Crunch V·01150-60
Cable Crossover V·0333-4
Straight-Arm Pushdown V·0333-4
Lying Cable Triceps Extension V·1033-4
High Cable Curl V·1433-4
Cable Wrist Curl V·0233-4
Walking Lunge V·0633-4
Standing Calf Raise V·0833-4
STAGE CLEAR! TOTAL VOLUME31469–574 REPS

DAY 520 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1513-5
Close-Grip Bench Press V·15150-60
Rope Triceps Pressdown V·08150-60
Standing Dumbbell Kickback V·09150-60
Barbell Curl V·0613-5
Barbell Curl V·06150-60
Incline Dumbbell Curl V·05150-60
Prone Incline Dumbbell Curl V·01150-60
Barbell Wrist Curl V·0113-5
Barbell Wrist Curl V·01150-60
Barbell Reverse Wrist Curl V·01150-60
Seated Calf Raise V·0613-5
Seated Calf Raise V·06150-60
Standing Calf Raise V·08150-60
Machine Flye V·2433-4
Straight-Arm Pulldown V·0433-4
Smith Machine Hamstring Squat V·1833-4
Machine Lateral Raise V·0533-4
Standing Calf Machine Shrug V·1433-4
Machine Crunch V·1033-4
STAGE CLEAR! TOTAL VOLUME32566–692 REPS