5, 3, 2 STRENGTH PROGRAM
10 WEEKs50 DAYs368 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Bench Press V·05 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 8-10 |
| Crunch V·07 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 26 | 85–103 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 8-10 |
| Romanian Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 8-10 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 217–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 6-8 |
| Straight-Arm Pulldown V·04 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 23 | 109–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 8-10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| Barbell Shrug V·05 | 5 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 140–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Close-Grip Bench Press V·15 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Barbell Curl V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 208–238 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Bench Press V·05 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 8-10 |
| Crunch V·07 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 26 | 85–103 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 8-10 |
| Romanian Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 8-10 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 217–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 6-8 |
| Straight-Arm Pulldown V·04 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 23 | 109–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 8-10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| Barbell Shrug V·05 | 5 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 140–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Close-Grip Bench Press V·15 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Barbell Curl V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 208–238 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Bench Press V·05 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 8-10 |
| Crunch V·07 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 26 | 85–103 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 8-10 |
| Romanian Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 8-10 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 217–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 6-8 |
| Straight-Arm Pulldown V·04 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 23 | 109–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 8-10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| Barbell Shrug V·05 | 5 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 140–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Close-Grip Bench Press V·15 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Barbell Curl V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 208–238 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Bench Press V·05 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 8-10 |
| Crunch V·07 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 26 | 85–103 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 8-10 |
| Romanian Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 8-10 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 217–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 6-8 |
| Straight-Arm Pulldown V·04 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 23 | 109–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 8-10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| Barbell Shrug V·05 | 5 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 140–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Close-Grip Bench Press V·15 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Barbell Curl V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 208–238 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Bench Press V·05 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 8-10 |
| Crunch V·07 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 26 | 85–103 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 8-10 |
| Romanian Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 8-10 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 217–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 6-8 |
| Straight-Arm Pulldown V·04 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 23 | 109–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 8-10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| Barbell Shrug V·05 | 5 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 140–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Close-Grip Bench Press V·15 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Barbell Curl V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 208–238 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Reverse-Grip Incline Dumbbell Press V·19 | 4 | 4-6 |
| Decline Bench Press V·02 | 3 | 4-6 |
| Low-Pulley Cable Crossover V·05 | 4 | 7-8 |
| Decline Crunch V·09 | 3 | to Failure |
| Hip Thrust V·03 | 3 | to failure |
| Standing Oblique Cable Crunch V·02 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 95–119 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 3 |
| Front Squat V·04 | 4 | 4-6 |
| Leg Extension V·04 | 3 | 7-8 |
| Romanian Deadlift V·03 | 4 | 4-6 |
| Lying Leg Curl V·04 | 3 | 7-8 |
| Leg Press Calf Raise V·04 | 4 | 10-12 |
| Seated Calf Raise V·06 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 219–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 4-6 |
| One-Arm Dumbbell Row V·14 | 3 | 4-6 |
| One-Arm Straight Arm Pulldown V·03 | 3 | 7-8 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Crossover Crunch V·01 | 3 | to filure |
| Side Plank V·05 | 3 | 90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 22 | 58–75 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 3 | 3 |
| Smith Machine Shoulder Press V·19 | 3 | 4-6 |
| Cable Lateral Raise V·39 | 4 | 7-8 |
| Lying Cable Rear Delt Raise V·03 | 4 | 7-8 |
| Barbell Shrug V·05 | 3 | 3 |
| Barbell Behind-Back Shrug V·02 | 4 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 102–124 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 3 |
| Close-Grip Bench Press V·15 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 4-6 |
| Reverse-Grip Triceps Pressdown V·06 | 4 | 7-8 |
| Barbell Curl V·06 | 3 | 3 |
| Hammer Curl V·03 | 4 | 4-6 |
| Behind-Back Cable Curl V·08 | 4 | 7-8 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Barbell Reverse Wrist Curl V·01 | 4 | 7-8 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 152–180 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Reverse-Grip Incline Dumbbell Press V·19 | 4 | 4-6 |
| Decline Bench Press V·02 | 3 | 4-6 |
| Low-Pulley Cable Crossover V·05 | 4 | 7-8 |
| Decline Crunch V·09 | 3 | to Failure |
| Hip Thrust V·03 | 3 | to failure |
| Standing Oblique Cable Crunch V·02 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 95–119 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 3 |
| Front Squat V·04 | 4 | 4-6 |
| Leg Extension V·04 | 3 | 7-8 |
| Romanian Deadlift V·03 | 4 | 4-6 |
| Lying Leg Curl V·04 | 3 | 7-8 |
| Leg Press Calf Raise V·04 | 4 | 10-12 |
| Seated Calf Raise V·06 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 219–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 4-6 |
| One-Arm Dumbbell Row V·14 | 3 | 4-6 |
| One-Arm Straight Arm Pulldown V·03 | 3 | 7-8 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Crossover Crunch V·01 | 3 | to filure |
| Side Plank V·05 | 3 | 90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 22 | 58–75 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 3 | 3 |
| Smith Machine Shoulder Press V·19 | 3 | 4-6 |
| Cable Lateral Raise V·39 | 4 | 7-8 |
| Lying Cable Rear Delt Raise V·03 | 4 | 7-8 |
| Barbell Shrug V·05 | 3 | 3 |
| Barbell Behind-Back Shrug V·02 | 4 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 102–124 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 3 |
| Close-Grip Bench Press V·15 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 4-6 |
| Reverse-Grip Triceps Pressdown V·06 | 4 | 7-8 |
| Barbell Curl V·06 | 3 | 3 |
| Hammer Curl V·03 | 4 | 4-6 |
| Behind-Back Cable Curl V·08 | 4 | 7-8 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Barbell Reverse Wrist Curl V·01 | 4 | 7-8 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 152–180 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Reverse-Grip Incline Dumbbell Press V·19 | 4 | 4-6 |
| Decline Bench Press V·02 | 3 | 4-6 |
| Low-Pulley Cable Crossover V·05 | 4 | 7-8 |
| Decline Crunch V·09 | 3 | to Failure |
| Hip Thrust V·03 | 3 | to failure |
| Standing Oblique Cable Crunch V·02 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 95–119 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 3 |
| Front Squat V·04 | 4 | 4-6 |
| Leg Extension V·04 | 3 | 7-8 |
| Romanian Deadlift V·03 | 4 | 4-6 |
| Lying Leg Curl V·04 | 3 | 7-8 |
| Leg Press Calf Raise V·04 | 4 | 10-12 |
| Seated Calf Raise V·06 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 219–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 4-6 |
| One-Arm Dumbbell Row V·14 | 3 | 4-6 |
| One-Arm Straight Arm Pulldown V·03 | 3 | 7-8 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Crossover Crunch V·01 | 3 | to filure |
| Side Plank V·05 | 3 | 90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 22 | 58–75 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 3 | 3 |
| Smith Machine Shoulder Press V·19 | 3 | 4-6 |
| Cable Lateral Raise V·39 | 4 | 7-8 |
| Lying Cable Rear Delt Raise V·03 | 4 | 7-8 |
| Barbell Shrug V·05 | 3 | 3 |
| Barbell Behind-Back Shrug V·02 | 4 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 102–124 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 3 |
| Close-Grip Bench Press V·15 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 4-6 |
| Reverse-Grip Triceps Pressdown V·06 | 4 | 7-8 |
| Barbell Curl V·06 | 3 | 3 |
| Hammer Curl V·03 | 4 | 4-6 |
| Behind-Back Cable Curl V·08 | 4 | 7-8 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Barbell Reverse Wrist Curl V·01 | 4 | 7-8 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 152–180 REPS |
WEEK 9
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 2 |
| Incline Bench Press V·05 | 4 | 3-5 |
| Decline Dumbbell Press V·09 | 4 | 3-5 |
| Pec Dec V·24 | 4 | 5-6 |
| Decline Crunch V·09 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 23 | 48–68 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 2 | 2 |
| One-Leg Leg Press V·01 | 4 | 3-5 |
| Leg Extension V·04 | 4 | 5-6 |
| Romanian Deadlift V·03 | 4 | 3-5 |
| Lying Leg Curl V·04 | 4 | 5-6 |
| Standing Calf Raise V·08 | 4 | 8-10 |
| Seated Calf Raise V·06 | 4 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 140–180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 2 | 2 |
| Pull-Up V·01 | 4 | 3-5 |
| Seated Cable Row (wide-grip) V·62 | 4 | 3-5 |
| Straight-Arm Pulldown V·04 | 4 | 5-6 |
| Smith Machine Hip Thrust V·01 | 3 | 8-10 |
| Rope Cable Crunch V·13 | 3 | 6-8 |
| Side Plank Reach Through V·06 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 23 | 90–122 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 2 | 2 |
| Standing Dumbbell Shoulder Press V·30 | 4 | 3-5 |
| Dumbbell Lateral Raise V·45 | 4 | 5-6 |
| One-Arm Cable Rear Delt Flye V·06 | 4 | 5-6 |
| Barbell Shrug V·05 | 2 | 2 |
| Smith Machine Behind-Back Shrug V·05 | 5 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 75–101 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 2 | 2 |
| Close-Grip Bench Press V·15 | 2 | 2 |
| Barbell Lying Triceps Extension V·06 | 4 | 3-5 |
| Triceps Pressdown V·10 | 4 | 5-6 |
| Barbell Curl V·06 | 2 | 2 |
| Alternating Dumbbell Curl V·11 | 3 | 3-5 |
| Incline Dumbbell Curl V·05 | 3 | 5-6 |
| Barbell Wrist Curl V·01 | 2 | 2 |
| Barbell Reverse Wrist Curl V·01 | 4 | 5-6 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 92–117 REPS |
WEEK 10
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 2 |
| Incline Bench Press V·05 | 4 | 3-5 |
| Decline Dumbbell Press V·09 | 4 | 3-5 |
| Pec Dec V·24 | 4 | 5-6 |
| Decline Crunch V·09 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 23 | 48–68 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 2 | 2 |
| One-Leg Leg Press V·01 | 4 | 3-5 |
| Leg Extension V·04 | 4 | 5-6 |
| Romanian Deadlift V·03 | 4 | 3-5 |
| Lying Leg Curl V·04 | 4 | 5-6 |
| Standing Calf Raise V·08 | 4 | 8-10 |
| Seated Calf Raise V·06 | 4 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 140–180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 2 | 2 |
| Pull-Up V·01 | 4 | 3-5 |
| Seated Cable Row (wide-grip) V·62 | 4 | 3-5 |
| Straight-Arm Pulldown V·04 | 4 | 5-6 |
| Smith Machine Hip Thrust V·01 | 3 | 8-10 |
| Rope Cable Crunch V·13 | 3 | 6-8 |
| Side Plank Reach Through V·06 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 23 | 90–122 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 2 | 2 |
| Standing Dumbbell Shoulder Press V·30 | 4 | 3-5 |
| Dumbbell Lateral Raise V·45 | 4 | 5-6 |
| One-Arm Cable Rear Delt Flye V·06 | 4 | 5-6 |
| Barbell Shrug V·05 | 2 | 2 |
| Smith Machine Behind-Back Shrug V·05 | 5 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 75–101 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 2 | 2 |
| Close-Grip Bench Press V·15 | 2 | 2 |
| Barbell Lying Triceps Extension V·06 | 4 | 3-5 |
| Triceps Pressdown V·10 | 4 | 5-6 |
| Barbell Curl V·06 | 2 | 2 |
| Alternating Dumbbell Curl V·11 | 3 | 3-5 |
| Incline Dumbbell Curl V·05 | 3 | 5-6 |
| Barbell Wrist Curl V·01 | 2 | 2 |
| Barbell Reverse Wrist Curl V·01 | 4 | 5-6 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 92–117 REPS |