WORLD 2 · THE PLANS

4-WEEK JYM STRENGTH BAND CHALLENGE

4 WEEKs16 DAYs132 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 110 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Barbell Bench Press With Band V·08315-20
Band Standing Incline Press V·56315-20
Band One-Arm Standing Incline Flye V·37315-20
Band One-Arm Standing Flye V·34315-20
Close-Grip Bench Press With Bands V·16315-20
Band Overhead Triceps Extension V·11315-20
Band One-Arm Triceps Kickback V·01315-20
Band Standing Crunch V·11215-20
Band Leg/Knee Raise V·01215-20
Band Roundhouse Elbow V·01215-20
STAGE CLEAR! TOTAL VOLUME27405–540 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Bent Over Barbell Row With Bands V·10315-20
Band Kneeling Lat Pulldown V·09315-20
Band Standing One-Arm Row V·84315-20
Band Straight-Arm Pulldown V·01315-20
Barbell Curl with Bands V·07315-20
Band Behind-Back Curl V·07315-20
Band One-Arm High Curl V·10315-20
STAGE CLEAR! TOTAL VOLUME21315–420 REPS

DAY 39 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press With Band V·10315-20
Band Lateral Raise V·32315-20
Band Shoulder Press V·25315-20
Band Bent-Over Rear Delt Raise V·62315-20
Standing Barbell Shrugs With Band V·06315-20
Behind The Back Barbell Shrug With Bands V·06315-20
Band Rising Knee V·01215-20
Band Roundhouse Elbow V·01215-20
Band Standing Twisting Crunch V·01215-20
STAGE CLEAR! TOTAL VOLUME24360–480 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Barbell Squat With Band V·02315-20
Band Step-Up V·01315-20
Band One-Leg Standing Leg Extension V·06315-20
Barbell Straight Legged Deadlift With Band V·01315-20
Band Standing Leg Curl V·07315-20
Barbell Standing Calf Raise with Bands V·03315-20
Barbell Seated Calf Raise with Bands V·09315-20
STAGE CLEAR! TOTAL VOLUME21315–420 REPS

WEEK 2

DAY 110 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Barbell Bench Press With Band V·08312-15
Band Standing Incline Press V·56312-15
Band One-Arm Standing Incline Flye V·37312-15
Band One-Arm Standing Flye V·34312-15
Close-Grip Bench Press With Bands V·16312-15
Band Overhead Triceps Extension V·11312-15
Band One-Arm Triceps Kickback V·01312-15
Band Standing Crunch V·11212-15
Band Rising Knee V·01212-15
Band Roundhouse Elbow V·01212-15
STAGE CLEAR! TOTAL VOLUME27324–405 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Bent Over Barbell Row With Bands V·10312-15
Band Kneeling Lat Pulldown V·09312-15
Band Standing One-Arm Row V·84312-15
Band Straight-Arm Pulldown V·01312-15
Barbell Curl with Bands V·07312-15
Band Behind-Back Curl V·07312-15
Band One-Arm High Curl V·10312-15
STAGE CLEAR! TOTAL VOLUME21252–315 REPS

DAY 39 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press With Band V·10312-15
Band Lateral Raise V·32312-15
Band Shoulder Press V·25312-15
Band Bent-Over Rear Delt Raise V·62312-15
Standing Barbell Shrugs With Band V·06312-15
Behind The Back Barbell Shrug With Bands V·06312-15
Band Rising Knee V·01212-15
Band Roundhouse Elbow V·01212-15
Band Standing Twisting Crunch V·01212-15
STAGE CLEAR! TOTAL VOLUME24288–360 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Barbell Squat With Band V·02312-15
Band Step-Up V·01312-15
Band One-Leg Standing Leg Extension V·06312-15
Barbell Straight Legged Deadlift With Band V·01312-15
Band Standing Leg Curl V·07312-15
Barbell Standing Calf Raise with Bands V·03312-15
Barbell Seated Calf Raise with Bands V·09312-15
STAGE CLEAR! TOTAL VOLUME21252–315 REPS

WEEK 3

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Barbell Bench Press With Band V·0838-12
Band Standing Incline Press V·5638-12
Band One-Arm Standing Incline Flye V·3738-12
Band One-Arm Standing Flye V·3438-12
Close-Grip Bench Press With Bands V·1638-12
Band Overhead Triceps Extension V·1138-12
Band One-Arm Triceps Kickback V·0138-12
Band Standing Crunch V·11310-12
Band Rising Knee V·01310-12
Band Roundhouse Elbow V·01310-12
STAGE CLEAR! TOTAL VOLUME30258–360 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Bent Over Barbell Row With Bands V·1038-12
Band Kneeling Lat Pulldown V·0938-12
Band Standing One-Arm Row V·8438-12
Band Straight-Arm Pulldown V·0138-12
Barbell Curl with Bands V·0738-12
Band Behind-Back Curl V·0738-12
Band One-Arm High Curl V·1038-12
STAGE CLEAR! TOTAL VOLUME21168–252 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press With Band V·1038-12
Band Lateral Raise V·3238-12
Band Shoulder Press V·2538-12
Band Bent-Over Rear Delt Raise V·6238-12
Standing Barbell Shrugs With Band V·0638-12
Behind The Back Barbell Shrug With Bands V·0638-12
Band Rising Knee V·01310-12
Band Roundhouse Elbow V·01310-12
Band Standing Twisting Crunch V·01310-12
STAGE CLEAR! TOTAL VOLUME27234–324 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Barbell Squat With Band V·0238-12
Band Step-Up V·0138-12
Band One-Leg Standing Leg Extension V·0638-12
Barbell Straight Legged Deadlift With Band V·0138-12
Band Standing Leg Curl V·0738-12
Barbell Standing Calf Raise with Bands V·03310-12
Barbell Seated Calf Raise with Bands V·09310-12
STAGE CLEAR! TOTAL VOLUME21180–252 REPS

WEEK 4

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Barbell Bench Press With Band V·0835-8
Band Standing Incline Press V·5635-8
Band One-Arm Standing Incline Flye V·3735-8
Band One-Arm Standing Flye V·3435-8
Close-Grip Bench Press With Bands V·1635-8
Band Overhead Triceps Extension V·1135-8
Band One-Arm Triceps Kickback V·0135-8
Band Standing Crunch V·1138-10
Band Rising Knee V·0138-10
Band Roundhouse Elbow V·0138-10
STAGE CLEAR! TOTAL VOLUME30177–258 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Bent Over Barbell Row With Bands V·1035-8
Band Kneeling Lat Pulldown V·0935-8
Band Standing One-Arm Row V·8435-8
Band Straight-Arm Pulldown V·0135-8
Barbell Curl with Bands V·0735-8
Band Behind-Back Curl V·0735-8
Band One-Arm High Curl V·1035-8
STAGE CLEAR! TOTAL VOLUME21105–168 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press With Band V·1035-8
Band Lateral Raise V·3235-8
Band Shoulder Press V·2535-8
Band Bent-Over Rear Delt Raise V·6235-8
Standing Barbell Shrugs With Band V·0635-8
Behind The Back Barbell Shrug With Bands V·0635-8
Band Rising Knee V·0138-10
Band Roundhouse Elbow V·0138-10
Band Standing Twisting Crunch V·0138-10
STAGE CLEAR! TOTAL VOLUME27162–234 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Barbell Squat With Band V·0235-8
Band Step-Up V·0135-8
Band One-Leg Standing Leg Extension V·0635-8
Barbell Straight Legged Deadlift With Band V·0135-8
Band Standing Leg Curl V·0735-8
Barbell Standing Calf Raise with Bands V·0338-10
Barbell Seated Calf Raise with Bands V·0938-10
STAGE CLEAR! TOTAL VOLUME21123–180 REPS