WORLD 2 · THE PLANS

ALTERNATING REST-PAUSE TRAINING PROGRAM

1 WEEK4 DAYs26 MOVESREADY

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

PRESS START — TRACK THIS PLAN

Be sure to read my article about the very novel training technique in my workouts section before starting this program.

WEEK 1

DAY 17 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
One-Arm Dumbbell Bench Press V·2933,3,3,2,2,1
Smith Machine Incline Bench Press One Arm V·2233,3,3,2,2,1
One-Arm Low-Pulley Cable Crossover V·0433,3,3,2,2,1
One-Arm High-Pulley Cable Crossover V·0133,3,3,2,2,1
Rope Triceps Pressdown V·0833,3,3,2,2,1
One-Arm Dumbbell Lying Triceps Extension V·1433,3,3,2,2,1
One-Arm Dumbbell Overhead Triceps Extension V·0433,3,3,2,2,1
STAGE CLEAR! TOTAL VOLUME2198 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
One-Leg Leg Press V·0133,3,3,2,2,1
Smith Machine Reverse Lunge V·0233,3,3,2,2,1
Barbell Step-Up V·0633,3,3,2,2,1
Seated Machine Leg Extension One Leg V·0233,3,3,2,2,1
Prone Machine Leg Curl One Leg V·0233,3,3,2,2,1
One-Leg Leg Press Calf Raise V·0133,3,3,2,2,1
One-Leg Seated Calf Raise V·0533,3,3,2,2,1
STAGE CLEAR! TOTAL VOLUME2198 REPS

DAY 35 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Standing One Arm Dumbbell Shoulder Press V·2833,3,3,2,2,1
Smith machine One-Arm Upright Row V·1533,3,3,2,2,1
One-Arm Cable Lateral Raise V·3733,3,3,2,2,1
One-Arm Bent-Over Lateral Raise V·6333,3,3,2,2,1
One-Arm Smith Machine Shrug V·1233,3,3,2,2,1
STAGE CLEAR! TOTAL VOLUME1570 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Power Row V·1833,3,3,2,2,1
One-Arm Lat Pulldown V·2733,3,3,2,2,1
One-Arm Seated Cable Row V·5833,3,3,2,2,1
One-Arm Straight-Arm Pulldown V·0333,3,3,2,2,1
One-Arm Dumbbell Curl V·1033,3,3,2,2,1
Incline Dumbbell Biceps Curl One Arm V·0333,3,3,2,2,1
One-Arm Dumbbell Preacher Curl V·0833,3,3,2,2,1
STAGE CLEAR! TOTAL VOLUME2198 REPS