ALTERNATING REST-PAUSE 2.0
1 WEEK6 DAYs60 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Power Row V·18 | 2 | 3, 3, 3, 2, 2, 1 |
| Standing Incline Chest Press Alternating Arms V·38 | 2 | 3, 3, 3, 2, 2, 1 |
| Step-Up V·05 | 2 | 3, 3, 3, 2, 2, 1 |
| Standing Dumbbell Military Press One Arm V·28 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Dumbbell Shrug V·09 | 2 | 3, 3, 3, 2, 2, 1 |
| Band Triceps Pressdown V·07 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Dumbbell Curl V·10 | 2 | 3, 3, 3, 2, 2, 1 |
| Dumbbell Wrist Curl V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| Band Woodchopper V·01 | 2 | 3, 3, 3, 2, 2, 1 |
| Seated Calf Raise V·06 | 2 | 3, 3, 3, 2, 2, 1 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 140 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Reverse-Grip Chest Press V·65 | 2 | 3, 3, 3, 2, 2, 1 |
| Pull-Up V·01 | 2 | 3, 3, 3, 2, 2, 1 |
| Band Standing Leg Curl V·07 | 2 | 3, 3, 3, 2, 2, 1 |
| Band One-Arm Reverse Flye V·05 | 2 | 3, 3, 3, 2, 2, 1 |
| Straight-Arm Pushdown V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Leg Standing Calf Raise V·16 | 2 | 3, 3, 3, 2, 2, 1 |
| Band Overhead Triceps Extension V·11 | 2 | 3, 3, 3, 2, 2, 1 |
| Standing Band Curl V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| Barbell Reverse Wrist Curl V·01 | 2 | 3, 3, 3, 2, 2, 1 |
| Band Standing Crunch V·11 | 2 | 3, 3, 3, 2, 2, 1 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 140 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band One-Arm Flye V·34 | 2 | 3, 3, 3, 2, 2, 1 |
| Band Straight-Arm Pulldown V·01 | 2 | 3, 3, 3, 2, 2, 1 |
| Band One-Leg Standing Leg Extension V·06 | 2 | 3, 3, 3, 2, 2, 1 |
| Band One-Arm Reverse Flye V·05 | 2 | 3, 3, 3, 2, 2, 1 |
| Band Shrug V·02 | 2 | 3, 3, 3, 2, 2, 1 |
| Donkey Calf Raise V·07 | 2 | 3, 3, 3, 2, 2, 1 |
| Cross-Body Cable Triceps Extension V·02 | 2 | 3, 3, 3, 2, 2, 1 |
| Band Curl V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 3, 3, 3, 2, 2, 1 |
| Cable Oblique Pushdown V·02 | 2 | 3, 3, 3, 2, 2, 1 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 140 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Dumbbell Row V·14 | 2 | 3, 3, 3, 2, 2, 1 |
| Step-Up V·05 | 2 | 3, 3, 3, 2, 2, 1 |
| Dumbbell One Arm Upright Row V·08 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Dumbbell Shrug V·09 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Leg Standing Calf Raise V·16 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 2 | 3, 3, 3, 2, 2, 1 |
| Dumbbell Concentration Curl V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| Dumbbell Wrist Curl V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| Dumbbell Side Bend V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 140 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Low-Pulley Cable Crossover V·04 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Lat Pulldown V·27 | 2 | 3, 3, 3, 2, 2, 1 |
| STANDING LEG CURL V·09 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Cable Shoulder Press V·26 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Cable Shrug V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| Cable Toe Raise V·02 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm High Cable Curl V·13 | 2 | 3, 3, 3, 2, 2, 1 |
| Dumbbell Wrist Curl V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| Cable Woodchopper V·02 | 2 | 3, 3, 3, 2, 2, 1 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 140 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 3, 3, 3, 2, 2, 1 |
| Power Row V·06 | 2 | 3, 3, 3, 2, 2, 1 |
| Squat V·04 | 2 | 3, 3, 3, 2, 2, 1 |
| Standing Barbell Shoulder Press V·35 | 2 | 3, 3, 3, 2, 2, 1 |
| Barbell Behind-Back Shrug V·02 | 2 | 3, 3, 3, 2, 2, 1 |
| Standing Calf Raise V·08 | 2 | 3, 3, 3, 2, 2, 1 |
| Close-Grip Bench Press V·15 | 2 | 3, 3, 3, 2, 2, 1 |
| Barbell Curl V·06 | 2 | 3, 3, 3, 2, 2, 1 |
| Barbell Reverse Wrist Curl V·01 | 2 | 3, 3, 3, 2, 2, 1 |
| Barbell Roll Out V·01 | 2 | 3, 3, 3, 2, 2, 1 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 140 REPS |