4-WEEK FULL-BODY BURN
4 WEEKs20 DAYs358 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Super Set Dumbbell Bent-Over Row V·13 | 3 | 6-8 |
| Bench Press V·19 | 3 | 6-8 |
| Super Set Squat V·04 | 3 | 6-8 |
| Barbell Roll Out V·01 or Plank | 3 | 6-8 |
| Super Set Straight-Arm Pushdown V·03 | 3 | 6-8 |
| Upright Row V·04 | 3 | 6-8 |
| Super Set Triceps Pressdown V·10 | 3 | 6-8 |
| Cable Curl V·09 | 3 | 6-8 |
| Super Set Barbell Reverse Wrist Curl V·01 | 3 | 6-8 |
| Barbell Wrist Curl V·01 | 3 | 6-8 |
| Super Set Kettlebell Toe Raise V·04 | 3 | 6-8 |
| Standing Calf Raise V·08 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 216–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Super Set Bench Press V·19 | 3 | 8-10 |
| Dumbbell Bent-Over Row V·13 | 3 | 8-10 |
| Super Set Barbell Roll Out V·01 | 3 | 8-10 |
| Squat V·04 | 3 | 8-10 |
| Super Set Upright Row V·04 | 3 | 8-10 |
| Straight-Arm Pushdown V·03 | 3 | 8-10 |
| Super Set Cable Curl V·09 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Super Set Barbell Wrist Curl V·01 | 3 | 8-10 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| Super Set Standing Calf Raise V·08 | 3 | 8-10 |
| Kettlebell Toe Raise V·04 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 288–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 16-20 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Cable Front Raise V·41 | 3 | 16-20 |
| Romanian Deadlift V·03 | 3 | 16-20 |
| SUPERSET | ||
| Crunch V·07 | 3 | 16-20 |
| Dumbbell Shrug V·10 | 3 | 16-20 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 3 | 16-20 |
| Barbell Lying Triceps Extension V·06 | 3 | 16-20 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 3 | 16-20 |
| Dumbbell Wrist Curl V·03 | 3 | 16-20 |
| SUPERSET | ||
| Standing Reverse Wrist Curl V·05 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 576–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 12-15 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 3 | 12-15 |
| Cable Front Raise V·41 | 3 | 12-15 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| Crunch V·07 | 3 | 12-15 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 12-15 |
| Seated Calf Raise V·06 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 3 | 12-15 |
| Seated Barbell Curl V·21 | 3 | 12-15 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 3 | 12-15 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 432–540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 3 | 30-35 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 30-35 |
| Deadlift V·03 | 3 | 30-35 |
| SUPERSET | ||
| Standing Dumbbell Shoulder Press V·30 | 3 | 30-35 |
| Barbell Shrug V·05 | 3 | 30-35 |
| SUPERSET | ||
| Standing Calf Raise V·08 | 3 | 30-35 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 30-35 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 30-35 |
| Dumbbell Wrist Curl V·03 | 3 | 30-35 |
| SUPERSET | ||
| Hip Thrust V·03 | 3 | 30-35 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 900–1050 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 8-10 |
| COMPOUND SET | ||
| Dumbbell Flye V·11 | 2 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 2 | 8-10 |
| COMPOUND SET | ||
| Straight-Arm Pulldown V·04 | 2 | 8-10 |
| Deadlift V·03 | 2 | 8-10 |
| COMPOUND SET | ||
| Romanian Deadlift V·03 | 2 | 8-10 |
| Standing Barbell Shoulder Press V·35 | 2 | 8-10 |
| COMPOUND SET | ||
| Barbell Front Raise V·38 | 2 | 8-10 |
| Barbell Shrug V·05 | 2 | 8-10 |
| COMPOUND SET | ||
| Barbell Behind-Back Shrug V·02 | 2 | 8-10 |
| Seated Calf Raise V·06 | 2 | 8-10 |
| COMPOUND SET | ||
| Standing Calf Raise V·08 | 2 | 8-10 |
| Close-Grip Bench Press V·15 | 2 | 8-10 |
| COMPOUND SET | ||
| Barbell Lying Triceps Extension V·06 | 2 | 8-10 |
| Dumbbell Curl V·12 | 2 | 8-10 |
| COMPOUND SET | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 8-10 |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| COMPOUND SET | ||
| Barbell Wrist Curl V·01 | 2 | 8-10 |
| Hip Thrust V·03 | 2 | 8-10 |
| COMPOUND SET | ||
| Crunch V·07 | 2 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 320–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 2 | 6-8 |
| COMPOUND SET | ||
| Dumbbell Flye V·11 | 2 | 6-8 |
| Pull-Up V·01 | 2 | 6-8 |
| COMPOUND SET | ||
| Barbell Bent-Over Row V·05 | 2 | 6-8 |
| Squat V·04 | 2 | 6-8 |
| COMPOUND SET | ||
| Front Squat V·04 | 2 | 6-8 |
| Dumbbell Upright Row V·10 | 2 | 6-8 |
| COMPOUND SET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 2 | 6-8 |
| Straight-Arm Dip V·02 | 2 | 6-8 |
| COMPOUND SET | ||
| Dumbbell Shrug V·10 | 2 | 6-8 |
| Leg Press Calf Raise V·04 | 2 | 6-8 |
| COMPOUND SET | ||
| Standing Calf Raise (bodyweight) V·11 | 2 | to failure |
| Bench Dip V·01 | 2 | 6-8 |
| COMPOUND SET | ||
| Barbell Lying Triceps Extension V·06 | 2 | 6-8 |
| Alternating Dumbbell Curl V·11 | 2 | 6-8 |
| COMPOUND SET | ||
| Hammer Curl V·03 | 2 | 6-8 |
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| COMPOUND SET | ||
| Standing Reverse Wrist Curl V·05 | 2 | 6-8 |
| Rope Cable Crunch V·13 | 2 | 6-8 |
| COMPOUND SET | ||
| Plank V·03 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | 216–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 2 | 12-15 |
| COMPOUND SET | ||
| Incline Dumbbell Flye V·08 | 2 | 12-15 |
| Incline Dumbbell Row V·121 | 2 | 12-15 |
| COMPOUND SET | ||
| Dumbbell Straight-Arm Kickback V·02 | 2 | 12-15 |
| Dumbbell Walking Lunge V·07 | 2 | 12-15 |
| COMPOUND SET | ||
| Dumbbell Romanian Deadlift V·04 | 2 | 12-15 |
| Dumbbell Shoulder Press V·04 | 2 | 12-15 |
| COMPOUND SET | ||
| Dumbbell Lateral Raise V·45 | 2 | 12-15 |
| Dumbbell Behind-Back Shrug V·04 | 2 | 12-15 |
| COMPOUND SET | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 12-15 |
| Standing Calf Raise V·08 | 2 | 12-15 |
| COMPOUND SET | ||
| Seated Calf Raise V·06 | 2 | 12-15 |
| Close-Grip Bench Press V·15 | 2 | 12-15 |
| COMPOUND SET | ||
| Dumbbell Lying Triceps Extension V·16 | 2 | 12-15 |
| Incline Dumbbell Curl V·05 | 2 | 12-15 |
| COMPOUND SET | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 12-15 |
| Dumbbell Wrist Curl V·03 | 2 | 12-15 |
| COMPOUND SET | ||
| Standing Dumbbell Wrist Curl V·08 | 2 | 12-15 |
| Weighted Crunch V·03 | 2 | 12-15 |
| COMPOUND SET | ||
| Hip Thrust V·03 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 480–600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 2 | 30-35 |
| COMPOUND SET | ||
| Dumbbell Flye V·11 | 2 | 30-35 |
| Dumbbell Power Row V·18 | 2 | 30-35 |
| COMPOUND SET | ||
| Reverse-Grip Lat Pulldown V·31 | 2 | 30-35 |
| Step-Up V·05 | 2 | 30-35 |
| COMPOUND SET | ||
| Dumbbell Reverse Lunge V·03 | 2 | 30-35 |
| Arnold Press V·01 | 2 | 30-35 |
| COMPOUND SET | ||
| Dumbbell Lateral Raise V·45 | 2 | 30-35 |
| Dumbbell Shrug V·10 | 2 | 30-35 |
| COMPOUND SET | ||
| Dumbbell Behind-Back Upright Row V·14 | 2 | 30-35 |
| Seated Calf Raise V·06 | 2 | 30-35 |
| COMPOUND SET | ||
| Standing Calf Raise V·08 | 2 | to failure |
| Close-Grip Push-Up V·05 | 2 | 30-35 |
| COMPOUND SET | ||
| Reverse-Grip Triceps Pressdown V·06 | 2 | 30-35 |
| Seated Barbell Curl V·21 | 2 | 30-35 |
| COMPOUND SET | ||
| Barbell Preacher Curl V·01 | 2 | 30-35 |
| Dumbbell Wrist Curl V·03 | 2 | 30-35 |
| COMPOUND SET | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 30-35 |
| Hanging Leg Raise V·05 | 2 | 30-35 |
| COMPOUND SET | ||
| Standing Cable Crunch V·12 | 2 | 30-35 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 1140–1330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Reverse-Grip Chest Press V·74 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Crossover V·03 | 2 | 16-20 |
| Standing Cable Row V·100 | 2 | 16-20 |
| COMPOUND SET | ||
| Straight-Arm Pulldown V·04 | 2 | 16-20 |
| Cable Step-Up V·02 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Reverse Lunge V·01 | 2 | 16-20 |
| Cable Upright Row V·07 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Rear Delt Flye V·03 | 2 | 16-20 |
| Cable Shrug V·04 | 2 | 16-20 |
| COMPOUND SET | ||
| Straight-Arm Pushdown V·03 | 2 | 16-20 |
| Cable Standing Calf Raise V·04 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Toe Raise V·02 | 2 | 16-20 |
| Overhead Cable Triceps Extension (low pulley) V·15 | 2 | 16-20 |
| COMPOUND SET | ||
| Triceps Pressdown V·10 | 2 | 16-20 |
| Cable Curl V·09 | 2 | 16-20 |
| COMPOUND SET | ||
| High Cable Curl V·14 | 2 | 16-20 |
| Cable Wrist Curl V·02 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Reverse Wrist Curl V·06 | 2 | 16-20 |
| Rope Cable Crunch V·13 | 2 | 16-20 |
| COMPOUND SET | ||
| Plank V·03 | 2 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 640–800 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 2 | 8-10 |
| COMPOUND SET | ||
| Bench Press V·19 | 2 | 8-10 |
| Straight-Arm Pulldown V·04 | 2 | 8-10 |
| COMPOUND SET | ||
| Wide-Grip Lat Pulldown V·30 | 2 | 8-10 |
| Romanian Deadlift V·03 | 2 | 8-10 |
| COMPOUND SET | ||
| Deadlift V·03 | 2 | 8-10 |
| Barbell Front Raise V·38 | 2 | 8-10 |
| COMPOUND SET | ||
| Standing Barbell Shoulder Press V·35 | 2 | 8-10 |
| Barbell Behind-Back Shrug V·02 | 2 | 8-10 |
| COMPOUND SET | ||
| Barbell Shrug V·05 | 2 | 8-10 |
| Barbell Standing Calf Raise V·02 | 2 | 8-10 |
| COMPOUND SET | ||
| Barbell Seated Calf Raise V·02 | 2 | 8-10 |
| Barbell Lying Triceps Extension V·06 | 2 | 8-10 |
| COMPOUND SET | ||
| Close-Grip Bench Press V·15 | 2 | 8-10 |
| Prone Incline Dumbbell Curl V·01 | 2 | 8-10 |
| COMPOUND SET | ||
| Dumbbell Curl V·12 | 2 | 8-10 |
| Barbell Wrist Curl V·01 | 2 | 8-10 |
| COMPOUND SET | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| Crunch V·07 | 2 | 8-10 |
| COMPOUND SET | ||
| Hip Thrust V·03 | 2 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 320–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 2 | 6-8 |
| COMPOUND SET | ||
| Reverse-Grip Dumbbell Press V·27 | 2 | 6-8 |
| Barbell Bent-Over Row V·05 | 2 | 6-8 |
| COMPOUND SET | ||
| Pull-Up V·01 | 2 | 6-8 |
| Front Squat V·04 | 2 | 6-8 |
| COMPOUND SET | ||
| Squat V·04 | 2 | 6-8 |
| Dumbbell Bent-Over Lateral Raise V·64 | 2 | 6-8 |
| COMPOUND SET | ||
| Dumbbell Upright Row V·10 | 2 | 6-8 |
| Dumbbell Shrug V·10 | 2 | 6-8 |
| COMPOUND SET | ||
| Straight-Arm Dip V·02 | 2 | 6-8 |
| Standing Calf Raise V·08 | 2 | to failure |
| COMPOUND SET | ||
| Leg Press Calf Raise V·04 | 2 | 6-8 |
| Barbell Lying Triceps Extension V·06 | 2 | 6-8 |
| COMPOUND SET | ||
| Bench Dip V·01 | 2 | 6-8 |
| Hammer Curl V·03 | 2 | 6-8 |
| COMPOUND SET | ||
| Alternating Dumbbell Curl V·11 | 2 | 6-8 |
| Standing Reverse Wrist Curl V·05 | 2 | 6-8 |
| COMPOUND SET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| Plank V·03 | 2 | to failure |
| COMPOUND SET | ||
| Rope Cable Crunch V·13 | 2 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 216–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Flye V·08 | 2 | 12-15 |
| COMPOUND SET | ||
| Incline Dumbbell Press V·18 | 2 | 12-15 |
| Dumbbell Straight-Arm Kickback V·02 | 2 | 12-15 |
| COMPOUND SET | ||
| Incline Dumbbell Row V·121 | 2 | 12-15 |
| Dumbbell Romanian Deadlift V·04 | 2 | 12-15 |
| COMPOUND SET | ||
| Dumbbell Walking Lunge V·07 | 2 | 12-15 |
| Dumbbell Lateral Raise V·45 | 2 | 12-15 |
| COMPOUND SET | ||
| Dumbbell Shoulder Press V·04 | 2 | 12-15 |
| Prone Incline Dumbbell Shrug V·17 | 2 | 12-15 |
| COMPOUND SET | ||
| Dumbbell Behind-Back Shrug V·04 | 2 | 12-15 |
| Dumbbell Seated Calf Raise V·03 | 2 | 12-15 |
| COMPOUND SET | ||
| Standing Calf Raise V·08 | 2 | 12-15 |
| Dumbbell Lying Triceps Extension V·16 | 2 | 12-15 |
| COMPOUND SET | ||
| Close-Grip Bench Press V·15 | 2 | 12-15 |
| Prone Incline Dumbbell Curl V·01 | 2 | 12-15 |
| COMPOUND SET | ||
| Incline Dumbbell Curl V·05 | 2 | 12-15 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 12-15 |
| COMPOUND SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 12-15 |
| Hip Thrust V·03 | 2 | 12-15 |
| COMPOUND SET | ||
| Weighted Crunch V·03 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 480–600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 2 | 30-35 |
| COMPOUND SET | ||
| Reverse-Grip Bench Press V·17 | 2 | 30-35 |
| Reverse-Grip Lat Pulldown V·31 | 2 | 30-35 |
| COMPOUND SET | ||
| Dumbbell Power Row V·18 | 2 | 30-35 |
| Dumbbell Reverse Lunge V·03 | 2 | 30-35 |
| COMPOUND SET | ||
| Step-Up V·05 | 2 | 30-35 |
| Dumbbell Lateral Raise V·45 | 2 | 30-35 |
| COMPOUND SET | ||
| Arnold Press V·01 | 2 | 30-35 |
| Dumbbell Behind-Back Upright Row V·14 | 2 | 30-35 |
| COMPOUND SET | ||
| Dumbbell Shrug V·10 | 2 | 30-35 |
| Standing Calf Raise (bodyweight) V·11 | 2 | to failure |
| COMPOUND SET | ||
| Seated Calf Raise V·06 | 2 | 30-35 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 30-35 |
| COMPOUND SET | ||
| Close-Grip Push-Up V·05 | 2 | 30-35 |
| Barbell Preacher Curl V·01 | 2 | 30-35 |
| COMPOUND SET | ||
| Seated Barbell Curl V·21 | 2 | 30-35 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 30-35 |
| COMPOUND SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 30-35 |
| Standing Cable Crunch V·12 | 2 | 30-35 |
| COMPOUND SET | ||
| Hanging Leg Raise V·05 | 2 | 30-35 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 1140–1330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Reverse-Grip Chest Press V·74 | 2 | 16-20 |
| Straight-Arm Pulldown V·04 | 2 | 16-20 |
| COMPOUND SET | ||
| Standing Cable Row V·100 | 2 | 16-20 |
| Cable Reverse Lunge V·01 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Step-Up V·02 | 2 | 16-20 |
| Cable Rear Delt Flye V·03 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Upright Row V·07 | 2 | 16-20 |
| Straight-Arm Pushdown V·03 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Shrug V·04 | 2 | 16-20 |
| Cable Toe Raise V·02 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Standing Calf Raise V·04 | 2 | 16-20 |
| Triceps Pressdown V·10 | 2 | 16-20 |
| COMPOUND SET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 2 | 16-20 |
| High Cable Curl V·14 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Curl V·09 | 2 | 16-20 |
| Cable Reverse Wrist Curl V·06 | 2 | 16-20 |
| COMPOUND SET | ||
| Cable Wrist Curl V·02 | 2 | 16-20 |
| Plank V·03 | 2 | 16-20 |
| COMPOUND SET | ||
| Rope Cable Crunch V·13 | 2 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 640–800 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Bench Press V·01 | 2 | to failure |
| Wide-Grip Lat Pulldown V·30 | 2 | 4-6 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 2 | to failure |
| Romanian Deadlift V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Deadlift V·03 | 2 | to failure |
| Arnold Press V·01 | 2 | 4-6 |
| EXTENDED SET | ||
| Standing Dumbbell Shoulder Press V·30 | 2 | to failure |
| Barbell Behind-Back Shrug V·02 | 2 | 4-6 |
| EXTENDED SET | ||
| Barbell Shrug V·05 | 2 | to failure |
| Standing Calf Raise (Toes In) V·13 | 2 | 4-6 |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 2 | to failure |
| Rope Triceps Pressdown V·08 | 2 | 4-6 |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 2 | to failure |
| Cable Reverse Curl V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Cable Curl V·09 | 2 | to failure |
| Standing Dumbbell Wrist Curl V·08 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Wrist Curl V·03 | 2 | to failure |
| Reverse Crunch V·01 | 2 | 4-6 |
| EXTENDED SET | ||
| Crunch V·07 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | 80–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| High-Pulley Cable Crossover V·02 | 2 | to failure |
| Rope Pulldown V·32 | 2 | 4-6 |
| EXTENDED SET | ||
| Straight-Arm Pulldown V·04 | 2 | to failure |
| Front Squat V·04 | 2 | 4-6 |
| EXTENDED SET | ||
| Squat V·04 | 2 | to failure |
| Cable Rear Delt Flye V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Cable Lateral Raise V·39 | 2 | to failure |
| Cable Shrug V·04 | 2 | 4-6 |
| EXTENDED SET | ||
| Cable Behind-Back Shrug V·03 | 2 | to failure |
| Seated Calf Raise (Toes Out) V·07 | 2 | 4-6 |
| EXTENDED SET | ||
| Seated Calf Raise V·06 | 2 | to failure |
| Two-Arm Prone Dumbbell Kickback V·12 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Lying Triceps Extension V·16 | 2 | to failure |
| Incline Dumbbell Curl V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Curl V·12 | 2 | to failure |
| Standing Reverse Wrist Curl V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | to failure |
| Hanging Leg Raise V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Lying Leg Raise V·06 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | 80–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Cable Reverse-Grip Chest Press V·74 | 2 | to failure |
| Standing Lat Pulldown V·37 | 2 | 4-6 |
| EXTENDED SET | ||
| Wide-Grip Lat Pulldown V·30 | 2 | to failure |
| Cable Step-Up V·02 | 2 | 4-6 |
| EXTENDED SET | ||
| Box Squat V·06 | 2 | to failure |
| Dumbbell Upright Row V·10 | 2 | 4-6 |
| EXTENDED SET | ||
| Standing Dumbbell Shoulder Press V·30 | 2 | to failure |
| Straight-Arm Pushdown V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Cable Shrug V·04 | 2 | to failure |
| Leg Press Calf Raise (toes out) V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Leg Press Calf Raise V·04 | 2 | to failure |
| Rope Triceps Pressdown V·08 | 2 | 4-6 |
| EXTENDED SET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 2 | to failure |
| Cable Concentration Curl V·02 | 2 | 4-6 |
| EXTENDED SET | ||
| Behind-Back Cable Curl V·08 | 2 | to failure |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 4-6 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | to failure |
| Decline Crunch V·09 | 2 | 4-6 |
| EXTENDED SET | ||
| Crunch V·07 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | 80–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 2 | 4-6 |
| EXTENDED SET | ||
| Bench Press V·19 | 2 | to failure |
| Barbell Bent-Over Row V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 2 | to failure |
| Barbell Hack Squat V·04 | 2 | 4-6 |
| EXTENDED SET | ||
| Deadlift V·03 | 2 | to failure |
| Dumbbell Bent-Over Lateral Raise V·64 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 2 | to failure |
| Dumbbell Behind-Back Shrug V·04 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Shrug V·10 | 2 | to failure |
| Seated Calf Raise (Toes In) V·08 | 2 | 4-6 |
| EXTENDED SET | ||
| Seated Calf Raise V·06 | 2 | to failure |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 4-6 |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 2 | to failure |
| Prone Incline Dumbbell Curl V·01 | 2 | 4-6 |
| EXTENDED SET | ||
| Incline Dumbbell Curl V·05 | 2 | to failure |
| Standing Reverse Wrist Curl V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | to failure |
| Hip Thrust V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Reverse Crunch V·01 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | 80–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Flye V·08 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Flye V·11 | 2 | to failure |
| Incline Dumbbell Row V·121 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Row V·15 | 2 | to failure |
| Walking Lunge V·06 | 2 | 4-6 |
| EXTENDED SET | ||
| Romanian Deadlift V·03 | 2 | to failure |
| Dumbbell Lateral Raise V·45 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Upright Row V·10 | 2 | to failure |
| Dumbbell Behind-Back Upright Row V·14 | 2 | 4-6 |
| EXTENDED SET | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | to failure |
| Standing Calf Raise (Toes Out) V·12 | 2 | 4-6 |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 2 | to failure |
| Barbell Lying Triceps Extension V·06 | 2 | 4-6 |
| EXTENDED SET | ||
| Close-Grip Bench Press V·15 | 2 | 4-6 |
| Hammer Curl V·03 | 2 | to failure |
| EXTENDED SET | ||
| Alternating Dumbbell Curl V·11 | 2 | to failure |
| Behind-Back Wrist Curl V·02 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Wrist Curl V·03 | 2 | to failure |
| Overhead Weighted Crunch V·14 | 2 | 4-6 |
| EXTENDED SET | ||
| Weighted Crunch V·03 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | 80–120 REPS |