WORLD 2 · THE PLANS

4 WEEK AT HOME EQUIPMENT FREE WORKOUT – WEEKS 1-4

4 WEEKs20 DAYs152 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 17 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Power Push-Up V·0933
SUPERSET
Medicine Ball Incline Press Throw V·2635
Manual Resistance One-Arm Chest Press V·0435
Leaning Flye V·423To failure
GIANT SET
Decline Push-Up V·023To failure
GIANT SET
Push-Up V·103To failure
GIANT SET
Incline Push-Up V·033To failure
STAGE CLEAR! TOTAL VOLUME2139 REPS

DAY 25 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Doorway Power Row V·13235
Door Pull-Up V·013To failure
Table Inverted Row V·133820 sec.
One-Arm Dumbbell Straight-Arm Pullback V·023To failure
SUPERSET
Doorway Row V·1313To failure
STAGE CLEAR! TOTAL VOLUME2015 REPS

DAY 38 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Bodyweight Lunge V·01120
Kettlebell Swing V·01160 sec.
Jump Squat V·0235
Wall Sit V·043To failure
SUPERSET
Step-Up V·053To failure
Bodyweight Squat V·03820 sec.
One-Leg Bridge V·023To failure
Lunge Around the Clock V·011To failure
STAGE CLEAR! TOTAL VOLUME2335 REPS

DAY 48 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
High Pull Throw to Overhead Press Throw V·0535
Doorway Lateral Raise (Isometric Hold) V·48330 sec.
SUPERSET
Pike Press V·083To failure
Bent-Over Lateral Raise V·643To failure
EXTENDED SET
Dumbbell Lateral Raise V·453To failure
EXTENDED SET
Dumbbell Front Raise V·443To failure
EXTENDED SET
Dumbbell Upright Row V·103To failure
EXTENDED SET
Dumbbell Shoulder Press V·043To failure
STAGE CLEAR! TOTAL VOLUME2415 REPS

DAY 510 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Push-Up Ladder V·051To failure
LADDER
Manual Resistance One-Arm Biceps Curl V·1615
Manual Resistance One-Arm Cross-Body Curl V·0315
Manual Resistance One-Arm Preacher Curl V·1115
Bench Dip V·01820 sec.
Dumbbell Concentration Curl V·033To failure
EXTENDED SET
One-Arm Dumbbell Curl V·103To failure
Dumbbell Kickback V·053To failure
EXTENDED SET
Dumbbell Overhead Triceps Extension V·063To failure
Table Curl Ladder V·673To failure
LADDER
STAGE CLEAR! TOTAL VOLUME2715 REPS

WEEK 2

DAY 17 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Power Push-Up V·0934
SUPERSET
Medicine Ball Incline Press Throw V·2636
Manual Resistance One-Arm Chest Press V·0436
Leaning Flye V·423To failure
GIANT SET
Decline Push-Up V·023To failure
GIANT SET
Push-Up V·103To failure
GIANT SET
Incline Push-Up V·033To failure
STAGE CLEAR! TOTAL VOLUME2148 REPS

DAY 25 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Doorway Power Row V·13236
Door Pull-Up V·013To failure
Table Inverted Row V·133820 sec.
One-Arm Dumbbell Straight-Arm Pullback V·023To failure
SUPERSET
Doorway Row V·1313To failure
STAGE CLEAR! TOTAL VOLUME2018 REPS

DAY 38 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Bodyweight Lunge V·01120
Kettlebell Swing V·01160 sec.
Jump Squat V·0236
Wall Sit V·043To failure
SUPERSET
Step-Up V·053To failure
Bodyweight Squat V·03820 sec.
One-Leg Bridge V·023To failure
Lunge Around the Clock V·011To failure
STAGE CLEAR! TOTAL VOLUME2338 REPS

DAY 48 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
High Pull Throw to Overhead Press Throw V·0536
Doorway Lateral Raise (Isometric Hold) V·48340 sec.
SUPERSET
Pike Press V·083To failure
Bent-Over Lateral Raise V·643To failure
EXTENDED SET
Dumbbell Lateral Raise V·453To failure
EXTENDED SET
Dumbbell Front Raise V·443To failure
EXTENDED SET
Dumbbell Upright Row V·103To failure
EXTENDED SET
Dumbbell Shoulder Press V·043To failure
STAGE CLEAR! TOTAL VOLUME2418 REPS

DAY 510 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Push-Up Ladder V·051To failure
LADDER
Manual Resistance One-Arm Biceps Curl V·1616
Manual Resistance One-Arm Cross-Body Curl V·0316
Manual Resistance One-Arm Preacher Curl V·1116
Bench Dip V·01820 sec.
Dumbbell Concentration Curl V·033To failure
EXTENDED SET
One-Arm Dumbbell Curl V·103To failure
Dumbbell Kickback V·053To failure
EXTENDED SET
Dumbbell Overhead Triceps Extension V·063To failure
Table Curl Ladder V·673To failure
LADDER
STAGE CLEAR! TOTAL VOLUME2718 REPS

WEEK 3

DAY 17 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Power Push-Up V·0935
SUPERSET
Medicine Ball Incline Press Throw V·2638
Manual Resistance One-Arm Chest Press V·0438
Leaning Flye V·423To failure
GIANT SET
Decline Push-Up V·023To failure
GIANT SET
Push-Up V·103To failure
GIANT SET
Incline Push-Up V·033To failure
STAGE CLEAR! TOTAL VOLUME2163 REPS

DAY 25 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Doorway Power Row V·13238
Door Pull-Up V·013To failure
Table Inverted Row V·133820 sec.
One-Arm Dumbbell Straight-Arm Pullback V·023To failure
SUPERSET
Doorway Row V·1313To failure
STAGE CLEAR! TOTAL VOLUME2024 REPS

DAY 38 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Bodyweight Lunge V·01120
Kettlebell Swing V·01160 sec.
Jump Squat V·0238
Wall Sit V·043To failure
SUPERSET
Step-Up V·053To failure
Bodyweight Squat V·03820 sec.
One-Leg Bridge V·023To failure
Lunge Around the Clock V·011To failure
STAGE CLEAR! TOTAL VOLUME2344 REPS

DAY 48 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
High Pull Throw to Overhead Press Throw V·0538
Doorway Lateral Raise (Isometric Hold) V·48350 sec.
SUPERSET
Pike Press V·083To failure
Bent-Over Lateral Raise V·643To failure
EXTENDED SET
Dumbbell Lateral Raise V·453To failure
EXTENDED SET
Dumbbell Front Raise V·443To failure
EXTENDED SET
Dumbbell Upright Row V·103To failure
EXTENDED SET
Dumbbell Shoulder Press V·043To failure
STAGE CLEAR! TOTAL VOLUME2424 REPS

DAY 510 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Push-Up Ladder V·051To failure
LADDER
Manual Resistance One-Arm Biceps Curl V·1618
Manual Resistance One-Arm Cross-Body Curl V·0318
Manual Resistance One-Arm Preacher Curl V·1118
Bench Dip V·01820 sec.
Dumbbell Concentration Curl V·033To failure
EXTENDED SET
One-Arm Dumbbell Curl V·103To failure
Dumbbell Kickback V·053To failure
EXTENDED SET
Dumbbell Overhead Triceps Extension V·063To failure
Table Curl Ladder V·673To failure
LADDER
STAGE CLEAR! TOTAL VOLUME2724 REPS

WEEK 4

DAY 17 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Power Push-Up V·0936
SUPERSET
Medicine Ball Incline Press Throw V·26310
Manual Resistance One-Arm Chest Press V·04310
Leaning Flye V·423To failure
GIANT SET
Decline Push-Up V·023To failure
GIANT SET
Push-Up V·103To failure
GIANT SET
Incline Push-Up V·033To failure
STAGE CLEAR! TOTAL VOLUME2178 REPS

DAY 25 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Doorway Power Row V·132310
Door Pull-Up V·013To failure
Table Inverted Row V·133820 sec.
One-Arm Dumbbell Straight-Arm Pullback V·023To failure
SUPERSET
Doorway Row V·1313To failure
STAGE CLEAR! TOTAL VOLUME2030 REPS

DAY 38 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Bodyweight Lunge V·01120
Kettlebell Swing V·01160 sec.
Jump Squat V·02310
Wall Sit V·043To failure
SUPERSET
Step-Up V·053To failure
Bodyweight Squat V·03820 sec.
One-Leg Bridge V·023To failure
Lunge Around the Clock V·011To failure
STAGE CLEAR! TOTAL VOLUME2350 REPS

DAY 48 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
High Pull Throw to Overhead Press Throw V·05310
Doorway Lateral Raise (Isometric Hold) V·48360 sec.
SUPERSET
Pike Press V·083To failure
Bent-Over Lateral Raise V·643To failure
EXTENDED SET
Dumbbell Lateral Raise V·453To failure
EXTENDED SET
Dumbbell Front Raise V·443To failure
EXTENDED SET
Dumbbell Upright Row V·103To failure
EXTENDED SET
Dumbbell Shoulder Press V·043To failure
STAGE CLEAR! TOTAL VOLUME2430 REPS

DAY 510 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Push-Up Ladder V·051To failure
LADDER
Manual Resistance One-Arm Biceps Curl V·16110
Manual Resistance One-Arm Cross-Body Curl V·03110
Manual Resistance One-Arm Preacher Curl V·11110
Bench Dip V·01820 sec.
Dumbbell Concentration Curl V·033To failure
EXTENDED SET
One-Arm Dumbbell Curl V·103To failure
Dumbbell Kickback V·053To failure
EXTENDED SET
Dumbbell Overhead Triceps Extension V·063To failure
Table Curl Ladder V·673To failure
LADDER
STAGE CLEAR! TOTAL VOLUME2730 REPS