ADVANCED 14-DAY BODY SCULPTING WORKOUT #1
6 WEEKs36 DAYs432 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
An advanced six-day gym program: weights six days a week on a three-way split (back/chest/rear delts and calves; arms and shoulders; legs), each split day performed twice weekly with the second session swapping in each row's alternate exercise. Cardio and abs are performed every training morning - first thing on an empty stomach or right after the weights. Two-week blocks move from modified compound supersets to supersets to giant sets; aerobic work is 20, then 30, then 40 minutes.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Dumbbell One-Arm Row V·14 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 12-15 |
| REST — 90 seconds | ||
| Dumbbell Pullover V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 3 | 12-15 |
| REST — 90 seconds | ||
| Wide-Grip Pull-Up V·01 or Pull-Down to Front | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Fly V·08 | 3 | 12-15 |
| REST — 90 seconds | ||
| Bent-Over Lateral Raise V·75 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Machine Calf Raise V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 477–690 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 12-15 |
| REST — 90 seconds | ||
| Concentration Curl V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Kickback V·05 | 3 | 12-15 |
| REST — 90 seconds | ||
| Reverse Curl V·01 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Dip V·05 | 3 | 12-15 |
| REST — 90 seconds | ||
| Dumbbell Shoulder Press V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 468–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Barbell Squat V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| Hack Squat V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 12-15 |
| REST — 90 seconds | ||
| Leg Press V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Leg Curl V·09 | 3 | 12-15 |
| REST — 90 seconds | ||
| Calf Press V·05 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Calf Raise (one-leg) V·15 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 486–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Two-Arm Row V·15 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press (palms facing each other) V·27 | 3 | 12-15 |
| REST — 90 seconds | ||
| Low-Pulley Row V·59 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 | 3 | 12-15 |
| REST — 90 seconds | ||
| Neutral Grip Pull-Up or Pull-Down V·01 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Cable Crossover V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| Seated Rear Delt Machine V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Donkey Calf Raise V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 477–690 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Push-Down V·10 | 3 | 12-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| Preacher Curl V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 3 | 12-15 |
| REST — 90 seconds | ||
| Military Press V·47 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lateral Raise V·56 | 3 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 468–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 12-15 |
| REST — 90 seconds | ||
| Leg Extension V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Leg Curl V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| Dumbbell Squat V·14 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| Two-Legged Barbell Calf Raise V·02 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Calf Raise, two legs V·08 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 486–720 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Dumbbell One-Arm Row V·14 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 12-15 |
| REST — 90 seconds | ||
| Dumbbell Pullover V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 3 | 12-15 |
| REST — 90 seconds | ||
| Wide-Grip Pull-Up V·01 or Pull-Down to Front | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Fly V·08 | 3 | 12-15 |
| REST — 90 seconds | ||
| Bent-Over Lateral Raise V·75 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Machine Calf Raise V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 477–690 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 12-15 |
| REST — 90 seconds | ||
| Concentration Curl V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Kickback V·05 | 3 | 12-15 |
| REST — 90 seconds | ||
| Reverse Curl V·01 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Dip V·05 | 3 | 12-15 |
| REST — 90 seconds | ||
| Dumbbell Shoulder Press V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 468–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Barbell Squat V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| Hack Squat V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 12-15 |
| REST — 90 seconds | ||
| Leg Press V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Leg Curl V·09 | 3 | 12-15 |
| REST — 90 seconds | ||
| Calf Press V·05 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Calf Raise (one-leg) V·15 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 486–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Two-Arm Row V·15 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press (palms facing each other) V·27 | 3 | 12-15 |
| REST — 90 seconds | ||
| Low-Pulley Row V·59 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 | 3 | 12-15 |
| REST — 90 seconds | ||
| Neutral Grip Pull-Up or Pull-Down V·01 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Cable Crossover V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| Seated Rear Delt Machine V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Donkey Calf Raise V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 477–690 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Push-Down V·10 | 3 | 12-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| Preacher Curl V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 3 | 12-15 |
| REST — 90 seconds | ||
| Military Press V·47 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lateral Raise V·56 | 3 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 468–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 12-15 |
| REST — 90 seconds | ||
| Leg Extension V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Leg Curl V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| Dumbbell Squat V·14 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| Two-Legged Barbell Calf Raise V·02 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Calf Raise, two legs V·08 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 36 | 486–720 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Dumbbell One-Arm Row V·14 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell Pullover V·03 | 4 | 10-12 |
| SUPERSET | ||
| Chest Dip V·03 | 4 | 10-12 |
| REST — 60 seconds | ||
| Wide-Grip Pull-Up V·01 or Pull-Down to Front | 3 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Fly V·08 | 3 | 10-12 |
| REST — 60 seconds | ||
| Bent-Over Lateral Raise V·75 | 3 | 10-12 |
| SUPERSET | ||
| Seated Machine Calf Raise V·07 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 505–725 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 4 | 10-12 |
| SUPERSET | ||
| Lying Dumbbell Extension V·16 | 4 | 10-12 |
| REST — 60 seconds | ||
| Concentration Curl V·03 | 4 | 10-12 |
| SUPERSET | ||
| Triceps Kickback V·05 | 4 | 10-12 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 10-12 |
| SUPERSET | ||
| Triceps Dip V·05 | 3 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell Shoulder Press V·04 | 3 | 10-12 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 490–686 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Barbell Squat V·04 | 4 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hack Squat V·03 | 4 | 10-12 |
| SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 4 | 10-12 |
| REST — 60 seconds | ||
| Leg Press V·02 | 3 | 10-12 |
| SUPERSET | ||
| Standing Leg Curl V·09 | 3 | 10-12 |
| REST — 60 seconds | ||
| Calf Press V·05 | 3 | 15-25 |
| SUPERSET | ||
| Standing Calf Raise (one-leg) V·15 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 520–764 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Two-Arm Row V·15 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press (palms facing you) V·19 | 4 | 10-12 |
| REST — 60 seconds | ||
| Low-Pulley Row V·59 | 4 | 10-12 |
| SUPERSET | ||
| Push-Up V·10 | 4 | 10-12 |
| REST — 60 seconds | ||
| Neutral Grip Pull-Up or Pull-Down V·01 | 3 | 10-12 |
| SUPERSET | ||
| Incline Cable Crossover V·06 | 3 | 10-12 |
| REST — 60 seconds | ||
| Seated Rear Delt Machine V·02 | 3 | 10-12 |
| SUPERSET | ||
| Donkey Calf Raise V·07 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 505–725 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Incline Dumbbell Curl V·05 | 4 | 10-12 |
| SUPERSET | ||
| Triceps Pushdown V·10 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hammer Curl V·03 | 4 | 10-12 |
| SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 4 | 10-12 |
| REST — 60 seconds | ||
| Preacher Curl V·04 | 3 | 10-12 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 3 | 10-12 |
| REST — 60 seconds | ||
| Military Press V·47 | 3 | 10-12 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·56 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 490–686 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 4 | 10-12 |
| SUPERSET | ||
| Dumbbell Lunge V·02 | 4 | 10-12 |
| REST — 60 seconds | ||
| Leg Extension V·04 | 4 | 10-12 |
| SUPERSET | ||
| Seated Leg Curl V·06 | 4 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell Squat V·14 | 3 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise (two-leg) V·08 | 3 | 15-25 |
| SUPERSET | ||
| Standing Calf Raise, two legs V·08 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 520–764 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Dumbbell One-Arm Row V·14 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell Pullover V·03 | 4 | 10-12 |
| SUPERSET | ||
| Chest Dip V·03 | 4 | 10-12 |
| REST — 60 seconds | ||
| Wide-Grip Pull-Up V·01 or Pull-Down to Front | 3 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Fly V·08 | 3 | 10-12 |
| REST — 60 seconds | ||
| Bent-Over Lateral Raise V·75 | 3 | 10-12 |
| SUPERSET | ||
| Seated Machine Calf Raise V·07 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 505–725 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 4 | 10-12 |
| SUPERSET | ||
| Lying Dumbbell Extension V·16 | 4 | 10-12 |
| REST — 60 seconds | ||
| Concentration Curl V·03 | 4 | 10-12 |
| SUPERSET | ||
| Triceps Kickback V·05 | 4 | 10-12 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 10-12 |
| SUPERSET | ||
| Triceps Dip V·05 | 3 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell Shoulder Press V·04 | 3 | 10-12 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 490–686 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Barbell Squat V·04 | 4 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hack Squat V·03 | 4 | 10-12 |
| SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 4 | 10-12 |
| REST — 60 seconds | ||
| Leg Press V·02 | 3 | 10-12 |
| SUPERSET | ||
| Standing Leg Curl V·09 | 3 | 10-12 |
| REST — 60 seconds | ||
| Calf Press V·05 | 3 | 15-25 |
| SUPERSET | ||
| Standing Calf Raise (one-leg) V·15 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 520–764 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Two-Arm Row V·15 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press (palms facing you) V·19 | 4 | 10-12 |
| REST — 60 seconds | ||
| Low-Pulley Row V·59 | 4 | 10-12 |
| SUPERSET | ||
| Push-Up V·10 | 4 | 10-12 |
| REST — 60 seconds | ||
| Neutral Grip Pull-Up or Pull-Down V·01 | 3 | 10-12 |
| SUPERSET | ||
| Incline Cable Crossover V·06 | 3 | 10-12 |
| REST — 60 seconds | ||
| Seated Rear Delt Machine V·02 | 3 | 10-12 |
| SUPERSET | ||
| Donkey Calf Raise V·07 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 505–725 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Incline Dumbbell Curl V·05 | 4 | 10-12 |
| SUPERSET | ||
| Triceps Pushdown V·10 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hammer Curl V·03 | 4 | 10-12 |
| SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 4 | 10-12 |
| REST — 60 seconds | ||
| Preacher Curl V·04 | 3 | 10-12 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 3 | 10-12 |
| REST — 60 seconds | ||
| Military Press V·47 | 3 | 10-12 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·56 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 490–686 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 4 | 10-12 |
| SUPERSET | ||
| Dumbbell Lunge V·02 | 4 | 10-12 |
| REST — 60 seconds | ||
| Leg Extension V·04 | 4 | 10-12 |
| SUPERSET | ||
| Seated Leg Curl V·06 | 4 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell Squat V·14 | 3 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise (two-leg) V·08 | 3 | 15-25 |
| SUPERSET | ||
| Standing Calf Raise, two legs V·08 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 42 | 520–764 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Dumbbell One-Arm Row V·14 | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Pullover V·03 | 4 | 8-10 |
| GIANT SET | ||
| Chest Dip V·03 | 4 | 8-10 |
| REST — 60 seconds | ||
| Wide-Grip Pull-Up V·01 or Pull-Down to Front | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Fly V·08 | 4 | 8-10 |
| GIANT SET | ||
| Bent-Over Lateral Raise V·75 | 4 | 8-10 |
| GIANT SET | ||
| Seated Machine Calf Raise V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 524–780 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Dumbbell Curl V·12 | 4 | 8-10 |
| GIANT SET | ||
| Lying Dumbbell Extension V·16 | 4 | 8-10 |
| GIANT SET | ||
| Concentration Curl V·03 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Kickback V·05 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Shoulder Press V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 496–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Barbell Squat V·04 | 4 | 8-10 |
| GIANT SET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Hack Squat V·03 | 4 | 8-10 |
| GIANT SET | ||
| Standing Leg Curl V·09 | 4 | 8-10 |
| REST — 60 seconds | ||
| Leg Press V·02 | 4 | 8-10 |
| GIANT SET | ||
| Stiff-Legged Deadlift V·03 | 4 | 8-10 |
| GIANT SET | ||
| Calf Press V·05 | 4 | 15-25 |
| GIANT SET | ||
| Standing Calf Raise (one-leg) V·15 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 552–840 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Two-Arm Row V·15 | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press (palms facing you) V·19 | 4 | 8-10 |
| GIANT SET | ||
| Low-Pulley Row V·59 | 4 | 8-10 |
| GIANT SET | ||
| Push-Up V·10 | 4 | 8-10 |
| REST — 60 seconds | ||
| Neutral Grip Pull-Up or Pull-Down V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Cable Crossover V·06 | 4 | 8-10 |
| GIANT SET | ||
| Seated Rear-Delt Machine V·02 | 4 | 8-10 |
| GIANT SET | ||
| Donkey Calf Raise V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 524–780 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Pushdown V·10 | 4 | 8-10 |
| GIANT SET | ||
| Hammer Curl V·03 | 4 | 8-10 |
| GIANT SET | ||
| Overhead Dumbbell Extension V·06 | 4 | 8-10 |
| REST — 60 seconds | ||
| Preacher Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·56 | 4 | 8-10 |
| GIANT SET | ||
| Military Press V·47 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 496–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Ballet Squat V·30 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Lunge V·02 | 4 | 8-10 |
| GIANT SET | ||
| Leg Extension V·04 | 4 | 8-10 |
| GIANT SET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| Dumbbell Squat V·14 | 4 | 8-10 |
| GIANT SET | ||
| Seated Leg Curl V·06 | 4 | 8-10 |
| GIANT SET | ||
| Two Legged Barbell Calf Raise V·02 | 4 | 15-25 |
| GIANT SET | ||
| Standing Calf Raise, two legs V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 552–840 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Dumbbell One-Arm Row V·14 | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Pullover V·03 | 4 | 8-10 |
| GIANT SET | ||
| Chest Dip V·03 | 4 | 8-10 |
| REST — 60 seconds | ||
| Wide-Grip Pull-Up V·01 or Pull-Down to Front | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Fly V·08 | 4 | 8-10 |
| GIANT SET | ||
| Bent-Over Lateral Raise V·75 | 4 | 8-10 |
| GIANT SET | ||
| Seated Machine Calf Raise V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 524–780 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Dumbbell Curl V·12 | 4 | 8-10 |
| GIANT SET | ||
| Lying Dumbbell Extension V·16 | 4 | 8-10 |
| GIANT SET | ||
| Concentration Curl V·03 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Kickback V·05 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Shoulder Press V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 496–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Barbell Squat V·04 | 4 | 8-10 |
| GIANT SET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Hack Squat V·03 | 4 | 8-10 |
| GIANT SET | ||
| Standing Leg Curl V·09 | 4 | 8-10 |
| REST — 60 seconds | ||
| Leg Press V·02 | 4 | 8-10 |
| GIANT SET | ||
| Stiff-Legged Deadlift V·03 | 4 | 8-10 |
| GIANT SET | ||
| Calf Press V·05 | 4 | 15-25 |
| GIANT SET | ||
| Standing Calf Raise (one-leg) V·15 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 552–840 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Two-Arm Row V·15 | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press (palms facing you) V·19 | 4 | 8-10 |
| GIANT SET | ||
| Low-Pulley Row V·59 | 4 | 8-10 |
| GIANT SET | ||
| Push-Up V·10 | 4 | 8-10 |
| REST — 60 seconds | ||
| Neutral Grip Pull-Up or Pull-Down V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Cable Crossover V·06 | 4 | 8-10 |
| GIANT SET | ||
| Seated Rear-Delt Machine V·02 | 4 | 8-10 |
| GIANT SET | ||
| Donkey Calf Raise V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 524–780 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Pushdown V·10 | 4 | 8-10 |
| GIANT SET | ||
| Hammer Curl V·03 | 4 | 8-10 |
| GIANT SET | ||
| Overhead Dumbbell Extension V·06 | 4 | 8-10 |
| REST — 60 seconds | ||
| Preacher Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·56 | 4 | 8-10 |
| GIANT SET | ||
| Military Press V·47 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 496–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| GIANT SET | ||
| Knee-In V·04 | 4 | 15-25 |
| GIANT SET | ||
| Bicycle Crunch V·01 | 4 | 15-25 |
| REST — 60 seconds | ||
| Ballet Squat V·30 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Lunge V·02 | 4 | 8-10 |
| GIANT SET | ||
| Leg Extension V·04 | 4 | 8-10 |
| GIANT SET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| Dumbbell Squat V·14 | 4 | 8-10 |
| GIANT SET | ||
| Seated Leg Curl V·06 | 4 | 8-10 |
| GIANT SET | ||
| Two Legged Barbell Calf Raise V·02 | 4 | 15-25 |
| GIANT SET | ||
| Standing Calf Raise, two legs V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 48 | 552–840 REPS |