8-WEEK ROCK HARD CHALLENGE — WEEKS 1-8
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 3 |
| Bench Press V·19 | 3 | 9-10, 9-10, 12-15 |
| Incline Dumbbell Press V·18 | 3 | 9-10, 12-15, 12-15 |
| One-Arm Low-Pulley Cable Crossover V·04 Alternate between sides without rest. | 2 | 12-15 |
| Dumbbell Shoulder Press V·04 | 3 | 9-10, 9-10, 12-15 |
| Face Pull V·02 | 3 | 9-10, 12-15, 12-15 |
| One-Arm Cable Lateral Raise V·37 Alternate between sides without rest. | 2 | 12-15 |
| Barbell Lying Triceps Extension V·06 | 3 | 9-10, 9-10, 12-15 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 9-10, 12-15, 12-15 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 Alternate between sides without rest. | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 78–96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 3 |
| Squat V·04 | 3 | 9-10, 9-10, 12-15 |
| Leg Press V·02 | 3 | 9-10, 12-15, 12-15 |
| Seated Machine Leg Extension One Leg V·02 Alternate between sides without rest. | 2 | 12-15 |
| Romanian Deadlift V·03 | 3 | 9-10, 9-10, 12-15 |
| Prone Machine Leg Curl One Leg V·02 Alternate between sides without rest. | 2 | 12-15 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 9-10, 9-10, 12-15 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 9-10, 12-15, 12-15 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest. | 2 | 12-15 |
| Hanging Leg Raise V·05 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Crunch V·07 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Oblique Crunch V·03 Alternate between sides without rest. | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 29 | 78–96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Power Row V·18 | 2 | 3 |
| Wide-Grip Lat Pulldown V·30 | 3 | 9-10, 9-10, 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 9-10, 12-15, 12-15 |
| One-Arm Seated Cable Row V·58 Alternate between sides without rest. | 2 | 12-15 |
| Barbell Shrug V·05 | 3 | 9-10, 9-10, 12-15 |
| Barbell Curl V·06 | 3 | 9-10, 9-10, 12-15 |
| Incline Dumbbell Curl V·05 | 3 | 9-10, 12-15, 12-15 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest. | 2 | 12-15 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 9-10, 12-15 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 1 | 9-10, 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 54–66 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 3 |
| Bench Press V·19 | 3 | 9-10, 9-10, 12-15 |
| Incline Dumbbell Press V·18 | 3 | 9-10, 12-15, 12-15 |
| One-Arm Low-Pulley Cable Crossover V·04 Alternate between sides without rest. | 2 | 12-15 |
| Dumbbell Shoulder Press V·04 | 3 | 9-10, 9-10, 12-15 |
| Face Pull V·02 | 3 | 9-10, 12-15, 12-15 |
| One-Arm Cable Lateral Raise V·37 Alternate between sides without rest. | 2 | 12-15 |
| Barbell Lying Triceps Extension V·06 | 3 | 9-10, 9-10, 12-15 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 9-10, 12-15, 12-15 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 Alternate between sides without rest. | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 78–96 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 4-5 |
| Squat V·04 | 3 | 7-8, 7-8, 16-20 |
| Leg Press V·02 | 3 | 7-8, 16-20, 16-20 |
| Romanian Deadlift V·03 | 3 | 7-8, 7-8, 16-20 |
| Seated Machine Leg Extension One Leg V·02 Alternate between sides without rest. | 2 | 16-20 |
| Prone Machine Leg Curl One Leg V·02 Alternate between sides without rest. | 2 | 16-20 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 7-8, 7-8, 16-20 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 7-8, 16-20, 16-20 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest. | 2 | 16-20 |
| Hanging Leg Raise V·05 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Crunch V·07 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Oblique Crunch V·03 Alternate between sides without rest. | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 29 | 104–130 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Power Row V·18 | 2 | 4-5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8, 7-8, 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 7-8, 16-20, 16-20 |
| One-Arm Seated Cable Row V·58 Alternate between sides without rest. | 2 | 16-20 |
| Barbell Shrug V·05 | 2 | 7-8, 7-8, 16-20 |
| Barbell Curl V·06 | 3 | 7-8, 7-8, 16-20 |
| Incline Dumbbell Curl V·05 | 3 | 7-8, 16-20, 16-20 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest. | 2 | 16-20 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 7-8, 16-20 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 7-8, 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 72–90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 4-5 |
| Bench Press V·19 | 3 | 7-8, 7-8, 16-20 |
| Incline Dumbbell Press V·18 | 3 | 7-8, 16-20, 16-20 |
| One-Arm Low-Pulley Cable Crossover V·04 Alternate between sides without rest. | 2 | 16-20 |
| Dumbbell Shoulder Press V·04 | 3 | 7-8, 7-8, 16-20 |
| Face Pull V·02 | 3 | 7-8, 16-20, 16-20 |
| One-Arm Cable Lateral Raise V·37 Alternate between sides without rest. | 2 | 16-20 |
| Barbell Lying Triceps Extension V·06 | 3 | 7-8, 7-8, 16-20 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 7-8, 16-20, 16-20 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 Alternate between sides without rest. | 2 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 104–130 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 4-5 |
| Squat V·04 | 3 | 7-8, 7-8, 16-20 |
| Leg Press V·02 | 3 | 7-8, 16-20, 16-20 |
| Romanian Deadlift V·03 | 3 | 7-8, 7-8, 16-20 |
| Seated Machine Leg Extension One Leg V·02 Alternate between sides without rest. | 2 | 16-20 |
| Prone Machine Leg Curl One Leg V·02 Alternate between sides without rest. | 2 | 16-20 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 7-8, 7-8, 16-20 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 7-8, 16-20, 16-20 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest. | 2 | 16-20 |
| Hanging Leg Raise V·05 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Crunch V·07 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Oblique Crunch V·03 Alternate between sides without rest. | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 29 | 104–130 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Power Row V·18 | 2 | 4-5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8, 7-8, 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 7-8, 16-20, 16-20 |
| One-Arm Seated Cable Row V·58 Alternate between sides without rest. | 2 | 16-20 |
| Barbell Shrug V·05 | 2 | 7-8, 7-8, 16-20 |
| Barbell Curl V·06 | 3 | 7-8, 7-8, 16-20 |
| Incline Dumbbell Curl V·05 | 3 | 7-8, 16-20, 16-20 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest. | 2 | 16-20 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 7-8, 16-20 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 7-8, 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 72–90 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 6-7 |
| Bench Press V·19 | 3 | 5-6, 5-6, 21-25 |
| Incline Dumbbell Press V·18 | 3 | 5-6, 21-25, 21-25 |
| One-Arm Low-Pulley Cable Crossover V·04 Alternate between sides without rest. | 2 | 21-25 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 5-6, 5-6, 21-25 |
| Face Pull V·02 | 3 | 5-6, 21-25, 21-25 |
| One-Arm Cable Lateral Raise V·37 Alternate between sides without rest. | 2 | 21-25 |
| Barbell Lying Triceps Extension V·06 | 3 | 5-6, 5-6, 21-25 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 5-6, 21-25, 21-25 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 Alternate between sides without rest. | 2 | 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 138–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 5-6 |
| Squat V·04 | 3 | 5-6, 5-6, 21-25 |
| Leg Press V·02 | 3 | 5-6, 21-25, 21-25 |
| Romanian Deadlift V·03 | 3 | 5-6, 5-6, 21-25 |
| Seated Machine Leg Extension One Leg V·02 Alternate between sides without rest. | 2 | 21-25 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 5-6, 5-6, 21-25 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 5-6, 21-25, 21-25 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest. | 2 | 21-25 |
| Hanging Leg Raise V·05 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Decline Crunch V·09 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Plank V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 94–112 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Power Row V·18 | 2 | 6-7 |
| Wide-Grip Lat Pulldown V·30 | 3 | 5-6, 5-6, 21-25 |
| Straight-Arm Pulldown V·04 | 3 | 5-6, 21-25, 21-25 |
| One-Arm Seated Cable Row V·58 Alternate between sides without rest. | 2 | 21-25 |
| Barbell Shrug V·05 | 3 | 5-6, 5-6, 21-25 |
| Barbell Curl V·06 | 3 | 5-6, 5-6, 21-25 |
| Incline Dumbbell Curl V·05 | 3 | 5-6, 21-25, 21-25 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest. | 2 | 21-25 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 5-6, 21-25 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 5-6, 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 96–114 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 6-7 |
| Bench Press V·19 | 3 | 5-6, 5-6, 21-25 |
| Incline Dumbbell Press V·18 | 3 | 5-6, 21-25, 21-25 |
| One-Arm Low-Pulley Cable Crossover V·04 Alternate between sides without rest. | 2 | 21-25 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 5-6, 5-6, 21-25 |
| Face Pull V·02 | 3 | 5-6, 21-25, 21-25 |
| One-Arm Cable Lateral Raise V·37 Alternate between sides without rest. | 2 | 21-25 |
| Barbell Lying Triceps Extension V·06 | 3 | 5-6, 5-6, 21-25 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 5-6, 21-25, 21-25 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 Alternate between sides without rest. | 2 | 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 138–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 5-6 |
| Squat V·04 | 3 | 5-6, 5-6, 21-25 |
| Leg Press V·02 | 3 | 5-6, 21-25, 21-25 |
| Romanian Deadlift V·03 | 3 | 5-6, 5-6, 21-25 |
| Seated Machine Leg Extension One Leg V·02 Alternate between sides without rest. | 2 | 21-25 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 5-6, 5-6, 21-25 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 5-6, 21-25, 21-25 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest. | 2 | 21-25 |
| Hanging Leg Raise V·05 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Decline Crunch V·09 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Plank V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 94–112 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Power Row V·18 | 2 | 6-7 |
| Wide-Grip Lat Pulldown V·30 | 3 | 5-6, 5-6, 21-25 |
| Straight-Arm Pulldown V·04 | 3 | 5-6, 21-25, 21-25 |
| One-Arm Seated Cable Row V·58 Alternate between sides without rest. | 2 | 21-25 |
| Barbell Shrug V·05 | 3 | 5-6, 5-6, 21-25 |
| Barbell Curl V·06 | 3 | 5-6, 5-6, 21-25 |
| Incline Dumbbell Curl V·05 | 3 | 5-6, 21-25, 21-25 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest. | 2 | 21-25 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 5-6, 21-25 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 5-6, 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 96–114 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 8 |
| Bench Press V·19 | 3 | 3-4, 3-4, 26-30 |
| Incline Dumbbell Press V·18 | 3 | 3-4, 26-30, 26-30 |
| One-Arm Low-Pulley Cable Crossover V·04 Alternate between sides without rest. | 2 | 26-30 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 3-4, 3-4, 26-30 |
| Face Pull V·02 | 3 | 3-4, 26-30, 26-30 |
| One-Arm Cable Lateral Raise V·37 Alternate between sides without rest. | 2 | 26-30 |
| Barbell Lying Triceps Extension V·06 | 3 | 3-4, 3-4, 26-30 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3-4, 26-30, 26-30 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 Alternate between sides without rest. | 2 | 26-30 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 172–196 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 8 |
| Squat V·04 | 3 | 3-4, 3-4, 26-30 |
| Leg Press V·02 | 3 | 3-4, 26-30, 26-30 |
| Romanian Deadlift V·03 | 3 | 3-4, 3-4, 26-30 |
| Seated Machine Leg Extension One Leg V·02 Alternate between sides without rest. | 2 | 26-30 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 3-4, 3-4, 26-30 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 3-4, 26-30, 26-30 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest. | 2 | 26-30 |
| Hanging Leg Raise V·05 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Decline Crunch V·09 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Plank V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 120–136 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Power Row V·18 | 2 | 8 |
| Wide-Grip Lat Pulldown V·30 | 3 | 3-4, 3-4, 26-30 |
| Straight-Arm Pulldown V·04 | 3 | 3-4, 26-30, 26-30 |
| One-Arm Seated Cable Row V·58 Alternate between sides without rest. | 2 | 26-30 |
| Barbell Shrug V·05 | 3 | 3-4, 3-4, 26-30 |
| Barbell Curl V·06 | 3 | 3-4, 3-4, 26-30 |
| Incline Dumbbell Curl V·05 | 3 | 3-4, 26-30, 26-30 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest. | 2 | 26-30 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 3-4, 26-30, 26-30 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 3-4, 26-30 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 120–136 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 8 |
| Bench Press V·19 | 3 | 3-4, 3-4, 26-30 |
| Incline Dumbbell Press V·18 | 3 | 3-4, 26-30, 26-30 |
| One-Arm Low-Pulley Cable Crossover V·04 Alternate between sides without rest. | 2 | 26-30 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 3-4, 3-4, 26-30 |
| Face Pull V·02 | 3 | 3-4, 26-30, 26-30 |
| One-Arm Cable Lateral Raise V·37 Alternate between sides without rest. | 2 | 26-30 |
| Barbell Lying Triceps Extension V·06 | 3 | 3-4, 3-4, 26-30 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3-4, 26-30, 26-30 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 Alternate between sides without rest. | 2 | 26-30 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 172–196 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 8 |
| Squat V·04 | 3 | 3-4, 3-4, 26-30 |
| Leg Press V·02 | 3 | 3-4, 26-30, 26-30 |
| Romanian Deadlift V·03 | 3 | 3-4, 3-4, 26-30 |
| Seated Machine Leg Extension One Leg V·02 Alternate between sides without rest. | 2 | 26-30 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 3-4, 3-4, 26-30 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 3-4, 26-30, 26-30 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest. | 2 | 26-30 |
| Hanging Leg Raise V·05 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Decline Crunch V·09 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Plank V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 120–136 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Power Row V·18 | 2 | 8 |
| Wide-Grip Lat Pulldown V·30 | 3 | 3-4, 3-4, 26-30 |
| Straight-Arm Pulldown V·04 | 3 | 3-4, 26-30, 26-30 |
| One-Arm Seated Cable Row V·58 Alternate between sides without rest. | 2 | 26-30 |
| Barbell Shrug V·05 | 3 | 3-4, 3-4, 26-30 |
| Barbell Curl V·06 | 3 | 3-4, 3-4, 26-30 |
| Incline Dumbbell Curl V·05 | 3 | 3-4, 26-30, 26-30 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest. | 2 | 26-30 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 3-4, 26-30, 26-30 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 3-4, 26-30 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 120–136 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 8-10 |
| Bench Press V·19 | 3 | 6, 6, 21-25 |
| Incline Cable Flye V·02 | 3 | 6, 21-25, 21-25 |
| One-Arm Dumbbell Bench Press V·29 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Dumbbell Power Row V·18 | 2 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6, 6, 21-25 |
| Barbell Bent-Over Row V·05 | 3 | 6, 21-25, 21-25 |
| One-Arm Straight-Arm Pulldown V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Dumbbell Shrug V·10 | 3 | 6, 6, 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 116–140 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 2 | 8-10 |
| Dumbbell Shoulder Press V·04 | 3 | 6, 6, 21-25 |
| Dumbbell Lateral Raise V·45 | 3 | 6, 21-25, 21-25 |
| One-Arm Bent-Over Lateral Raise V·63 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Barbell Lying Triceps Extension V·06 | 3 | 6, 6, 21-25 |
| Triceps Pressdown V·10 | 3 | 6, 21-25, 21-25 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Barbell Curl V·06 | 3 | 6, 6, 21-25 |
| Barbell Preacher Curl V·01 | 3 | 6, 21-25, 21-25 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 6, 21-25 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 6, 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 142–170 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 8-10 |
| Squat V·04 | 3 | 6, 6, 21-25 |
| Dumbbell Walking Lunge V·07 | 3 | 6, 21-25, 21-25 |
| One-Leg Leg Extension V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Romanian Deadlift V·03 | 3 | 6, 6, 21-25 |
| One-Leg Lying Leg Curl V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 6, 6, 21-25 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 6, 21-25, 21-25 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Russian Twist V·04 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Hip Thrust V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Cable Woodchopper V·02 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 184–220 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 8-10 |
| Bench Press V·19 | 3 | 6, 6, 21-25 |
| Incline Cable Flye V·02 | 3 | 6, 21-25, 21-25 |
| One-Arm Dumbbell Bench Press V·29 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Dumbbell Power Row V·18 | 2 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6, 6, 21-25 |
| Barbell Bent-Over Row V·05 | 3 | 6, 21-25, 21-25 |
| One-Arm Straight-Arm Pulldown V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Dumbbell Shrug V·10 | 3 | 6, 6, 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 116–140 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 2 | 8-10 |
| Dumbbell Shoulder Press V·04 | 3 | 6, 6, 21-25 |
| Dumbbell Lateral Raise V·45 | 3 | 6, 21-25, 21-25 |
| One-Arm Bent-Over Lateral Raise V·63 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Barbell Lying Triceps Extension V·06 | 3 | 6, 6, 21-25 |
| Triceps Pressdown V·10 | 3 | 6, 21-25, 21-25 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Barbell Curl V·06 | 3 | 6, 6, 21-25 |
| Barbell Preacher Curl V·01 | 3 | 6, 21-25, 21-25 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 6, 21-25 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 6, 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 142–170 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 8-10 |
| Squat V·04 | 3 | 6, 6, 21-25 |
| Dumbbell Walking Lunge V·07 | 3 | 6, 21-25, 21-25 |
| One-Leg Leg Extension V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Romanian Deadlift V·03 | 3 | 6, 6, 21-25 |
| One-Leg Lying Leg Curl V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 6, 6, 21-25 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 6, 21-25, 21-25 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 21-25 |
| Russian Twist V·04 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Hip Thrust V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Cable Woodchopper V·02 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 184–220 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 8-10 |
| Bench Press V·19 | 3 | 8, 8, 16-20 |
| Incline Cable Flye V·02 | 3 | 8, 16-20, 16-20 |
| One-Arm Dumbbell Bench Press V·29 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Dumbbell Power Row V·18 | 2 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8, 8, 16-20 |
| Barbell Bent-Over Row V·05 | 3 | 8, 16-20, 16-20 |
| One-Arm Straight-Arm Pulldown V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Dumbbell Shrug V·10 | 3 | 8, 8, 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 96–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 2 | 8-10 |
| Dumbbell Shoulder Press V·04 | 3 | 8, 8, 16-20 |
| Dumbbell Lateral Raise V·45 | 3 | 8, 16-20, 16-20 |
| One-Arm Bent-Over Lateral Raise V·63 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Barbell Lying Triceps Extension V·06 | 3 | 8, 8, 16-20 |
| Triceps Pressdown V·10 | 3 | 8, 16-20, 16-20 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Barbell Curl V·06 | 3 | 8, 8, 16-20 |
| Barbell Preacher Curl V·01 | 3 | 8, 16-20, 16-20 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 8, 16-20 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 8, 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 112–140 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 8-10 |
| Squat V·04 | 3 | 8, 8, 16-20 |
| Dumbbell Walking Lunge V·07 | 3 | 8, 16-20, 16-20 |
| One-Leg Leg Extension V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Romanian Deadlift V·03 | 3 | 8, 8, 16-20 |
| One-Leg Lying Leg Curl V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 8, 8, 16-20 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 8, 16-20, 16-20 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Russian Twist V·04 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Hip Thrust V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Cable Woodchopper V·02 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 144–180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 8-10 |
| Bench Press V·19 | 3 | 8, 8, 16-20 |
| Incline Cable Flye V·02 | 3 | 8, 16-20, 16-20 |
| One-Arm Dumbbell Bench Press V·29 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Dumbbell Power Row V·18 | 2 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8, 8, 16-20 |
| Barbell Bent-Over Row V·05 | 3 | 8, 16-20, 16-20 |
| One-Arm Straight-Arm Pulldown V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Dumbbell Shrug V·10 | 3 | 8, 8, 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 96–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 2 | 8-10 |
| Dumbbell Shoulder Press V·04 | 3 | 8, 8, 16-20 |
| Dumbbell Lateral Raise V·45 | 3 | 8, 16-20, 16-20 |
| One-Arm Bent-Over Lateral Raise V·63 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Barbell Lying Triceps Extension V·06 | 3 | 8, 8, 16-20 |
| Triceps Pressdown V·10 | 3 | 8, 16-20, 16-20 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Barbell Curl V·06 | 3 | 8, 8, 16-20 |
| Barbell Preacher Curl V·01 | 3 | 8, 16-20, 16-20 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 8, 16-20 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 8, 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 112–140 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 8-10 |
| Squat V·04 | 3 | 8, 8, 16-20 |
| Dumbbell Walking Lunge V·07 | 3 | 8, 16-20, 16-20 |
| One-Leg Leg Extension V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Romanian Deadlift V·03 | 3 | 8, 8, 16-20 |
| One-Leg Lying Leg Curl V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 8, 8, 16-20 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 8, 16-20, 16-20 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 16-20 |
| Russian Twist V·04 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Hip Thrust V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Cable Woodchopper V·02 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 144–180 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 8-10 |
| Bench Press V·19 | 3 | 10, 10, 13-15 |
| Incline Cable Flye V·02 | 3 | 10, 13-15, 13-15 |
| One-Arm Dumbbell Bench Press V·29 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Dumbbell Power Row V·18 | 2 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10, 10, 13-15 |
| Barbell Bent-Over Row V·05 | 3 | 10, 13-15, 13-15 |
| One-Arm Straight-Arm Pulldown V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Dumbbell Shrug V·10 | 3 | 10, 10, 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 84–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 2 | 8-10 |
| Dumbbell Shoulder Press V·04 | 3 | 10, 10, 13-15 |
| Dumbbell Lateral Raise V·45 | 3 | 10, 13-15, 13-15 |
| One-Arm Bent-Over Lateral Raise V·63 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Barbell Lying Triceps Extension V·06 | 3 | 10, 10, 13-15 |
| Triceps Pressdown V·10 | 3 | 10, 13-15, 13-15 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Barbell Curl V·06 | 3 | 10, 10, 13-15 |
| Barbell Preacher Curl V·01 | 3 | 10, 13-15, 13-15 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 10, 13-15 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 10, 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 94–110 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 8-10 |
| Squat V·04 | 3 | 10, 10, 13-15 |
| Dumbbell Walking Lunge V·07 | 3 | 10, 13-15, 13-15 |
| One-Leg Leg Extension V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Romanian Deadlift V·03 | 3 | 10, 10, 13-15 |
| One-Leg Lying Leg Curl V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 10, 10, 13-15 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 10, 13-15, 13-15 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Russian Twist V·04 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Hip Thrust V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Cable Woodchopper V·02 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 120–140 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 8-10 |
| Bench Press V·19 | 3 | 10, 10, 13-15 |
| Incline Cable Flye V·02 | 3 | 10, 13-15, 13-15 |
| One-Arm Dumbbell Bench Press V·29 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Dumbbell Power Row V·18 | 2 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10, 10, 13-15 |
| Barbell Bent-Over Row V·05 | 3 | 10, 13-15, 13-15 |
| One-Arm Straight-Arm Pulldown V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Dumbbell Shrug V·10 | 3 | 10, 10, 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 84–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 2 | 8-10 |
| Dumbbell Shoulder Press V·04 | 3 | 10, 10, 13-15 |
| Dumbbell Lateral Raise V·45 | 3 | 10, 13-15, 13-15 |
| One-Arm Bent-Over Lateral Raise V·63 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Barbell Lying Triceps Extension V·06 | 3 | 10, 10, 13-15 |
| Triceps Pressdown V·10 | 3 | 10, 13-15, 13-15 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Barbell Curl V·06 | 3 | 10, 10, 13-15 |
| Barbell Preacher Curl V·01 | 3 | 10, 13-15, 13-15 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 10, 13-15 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 10, 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 94–110 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 8-10 |
| Squat V·04 | 3 | 10, 10, 13-15 |
| Dumbbell Walking Lunge V·07 | 3 | 10, 13-15, 13-15 |
| One-Leg Leg Extension V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Romanian Deadlift V·03 | 3 | 10, 10, 13-15 |
| One-Leg Lying Leg Curl V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 10, 10, 13-15 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 10, 13-15, 13-15 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 13-15 |
| Russian Twist V·04 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Hip Thrust V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Cable Woodchopper V·02 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 120–140 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 8-10 |
| Bench Press V·19 | 3 | 12 |
| Incline Cable Flye V·02 | 3 | 12 |
| One-Arm Dumbbell Bench Press V·29 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Dumbbell Power Row V·18 | 2 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 12 |
| Barbell Bent-Over Row V·05 | 3 | 12 |
| One-Arm Straight-Arm Pulldown V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Dumbbell Shrug V·10 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 260–268 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 2 | 8-10 |
| Dumbbell Shoulder Press V·04 | 3 | 12 |
| Dumbbell Lateral Raise V·45 | 3 | 12 |
| One-Arm Bent-Over Lateral Raise V·63 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Barbell Lying Triceps Extension V·06 | 3 | 12 |
| Triceps Pressdown V·10 | 3 | 12 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Barbell Curl V·06 | 3 | 12 |
| Barbell Preacher Curl V·01 | 3 | 12 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 12 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 352–356 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 8-10 |
| Squat V·04 | 3 | 12 |
| Dumbbell Walking Lunge V·07 | 3 | 12 |
| One-Leg Leg Extension V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Romanian Deadlift V·03 | 3 | 12 |
| One-Leg Lying Leg Curl V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 12 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 12 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Russian Twist V·04 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Hip Thrust V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Cable Woodchopper V·02 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 292–296 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 8-10 |
| Bench Press V·19 | 3 | 12 |
| Incline Cable Flye V·02 | 3 | 12 |
| One-Arm Dumbbell Bench Press V·29 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Dumbbell Power Row V·18 | 2 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 12 |
| Barbell Bent-Over Row V·05 | 3 | 12 |
| One-Arm Straight-Arm Pulldown V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Dumbbell Shrug V·10 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 260–268 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 2 | 8-10 |
| Dumbbell Shoulder Press V·04 | 3 | 12 |
| Dumbbell Lateral Raise V·45 | 3 | 12 |
| One-Arm Bent-Over Lateral Raise V·63 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Barbell Lying Triceps Extension V·06 | 3 | 12 |
| Triceps Pressdown V·10 | 3 | 12 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Barbell Curl V·06 | 3 | 12 |
| Barbell Preacher Curl V·01 | 3 | 12 |
| Dumbbell Concentration Curl V·03 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Barbell Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 12 |
| Barbell Reverse Wrist Curl V·01 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 352–356 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 8-10 |
| Squat V·04 | 3 | 12 |
| Dumbbell Walking Lunge V·07 | 3 | 12 |
| One-Leg Leg Extension V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Romanian Deadlift V·03 | 3 | 12 |
| One-Leg Lying Leg Curl V·02 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Standing Calf Raise V·08 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 12 |
| Seated Calf Raise V·06 Between sets, do 1 minute of cardio and go right into the next set without rest. | 3 | 12 |
| One-Leg Leg Press Calf Raise V·01 Alternate between sides without rest; do 1 minute of cardio after completing all four sets (two per side). | 2 | 12 |
| Russian Twist V·04 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Hip Thrust V·03 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | to failure |
| Cable Woodchopper V·02 Between sets, do 1 minute of cardio and go right into the next set without rest. | 2 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 292–296 REPS |