ASCENDING DROP SETS FULL-SPLIT – WEEKS 1-4
4 WEEKs24 DAYs352 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 20, 10, 5, D1, D2 |
| Seated Cable Row V·59 | 5 | 20, 10, 5, D1, D2 |
| Wide-Grip Lat Pulldown V·30 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Lat Pulldown V·31 | 5 | 20, 10, 5, D1, D2 |
| Straight-Arm Pulldown V·04 | 5 | 20, 10, 5, D1, D2 |
| Seated Calf Raise V·06 | 5 | 20, 10, 5, D1, D2 |
| Leg Press Calf Raise V·04 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Incline Dumbbell Press V·19 | 3 | 20 |
| Barbell Hack Squat V·04 | 3 | 20 |
| Dumbbell Upright Row V·10 | 3 | 20 |
| Barbell Shrug V·05 | 3 | 20 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 20 |
| Alternating Dumbbell Curl V·11 | 3 | 20 |
| Dumbbell Wrist Curl V·03 | 3 | 20 |
| Reverse Crunch V·01 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 59 | 420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 20, 10, 5, D1, D2 |
| Incline Bench Press V·05 | 5 | 20, 10, 5, D1, D2 |
| Cable Crossover V·03 | 5 | 20, 10, 5, D1, D2 |
| Low-Pulley Cable Crossover V·05 | 5 | 20, 10, 5, D1, D2 |
| Hip Thrust V·03 | 5 | 20, 10, 5, D1, D2 |
| Crunch V·07 | 5 | 20, 10, 5, D1, D2 |
| Walking Lunge V·06 | 3 | 20 |
| T-Bar Row V·134 | 3 | 20 |
| Cable Lateral Raise V·39 | 3 | 20 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 20 |
| Leg Press Calf Raise V·04 | 3 | 20 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 20 |
| Seated Barbell Curl V·21 | 3 | 20 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 20, 10, 5, D1, D2 |
| Leg Press V·02 | 5 | 20, 10, 5, D1, D2 |
| Leg Extension V·04 | 5 | 20, 10, 5, D1, D2 |
| Romanian Deadlift V·03 | 5 | 20, 10, 5, D1, D2 |
| Lying Leg Curl V·04 | 5 | 20, 10, 5, D1, D2 |
| Standing Calf Raise V·08 | 5 | 20, 10, 5, D1, D2 |
| Seated Calf Raise V·06 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Bench Press V·17 | 3 | 20 |
| Pull-Up V·01 | 3 | To failure |
| Barbell Shoulder Press V·13 | 3 | 20 |
| Straight-Arm Dip V·02 | 3 | 20 |
| Lying Cable Triceps Extension V·10 | 3 | 20 |
| Dumbbell Concentration Curl V·03 | 3 | 20 |
| Behind-Back Wrist Curl V·02 | 3 | 20 |
| Cable Woodchopper V·02 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 59 | 420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 5 | 20, 10, 5, D1, D2 |
| Smith Machine Upright Row V·17 | 5 | 20, 10, 5, D1, D2 |
| Dumbbell Lateral Raise V·45 | 5 | 20, 10, 5, D1, D2 |
| Cable Rear Delt Flye V·03 | 5 | 20, 10, 5, D1, D2 |
| Smith Machine Behind-Back Shrug V·05 | 5 | 20, 10, 5, D1, D2 |
| Dumbbell Shrug V·10 | 5 | 20, 10, 5, D1, D2 |
| Straight-Arm Pushdown V·03 | 5 | 20, 10, 5, D1, D2 |
| Step-Up V·05 | 3 | 20 |
| Standing Lat Pulldown V·37 | 3 | 20 |
| Dumbbell Flye V·11 | 3 | 20 |
| Seated Calf Raise V·06 | 3 | 20 |
| Triceps Dip V·04 | 3 | 20 |
| Lying Cable Concentration Curl V·09 | 3 | 20 |
| Cable Wrist Curl V·02 | 3 | 20 |
| V-Up V·04 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 59 | 420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 5 | 20, 10, 5, D1, D2 |
| Incline Dumbbell Curl V·05 | 5 | 20, 10, 5, D1, D2 |
| Prone Incline Dumbbell Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Hammer Curl V·03 | 5 | 20, 10, 5, D1, D2 |
| Barbell Wrist Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Barbell Reverse Wrist Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Rope Cable Crunch V·13 | 5 | 20, 10, 5, D1, D2 |
| Plank V·03 | 5 | To failure |
| Front Squat V·04 | 3 | 20 |
| Dumbbell Bench Press V·01 | 3 | 20 |
| One-Arm Straight-Arm Pulldown V·03 | 3 | 20 |
| Arnold Press V·01 | 3 | 20 |
| Standing Calf Machine Shrug V·14 | 3 | 20 |
| Standing Calf Raise V·08 | 3 | 20 |
| Standing Dumbbell Kickback V·09 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 61 | 420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 5 | 20, 10, 5, D1, D2 |
| Barbell Lying Triceps Extension V·06 | 5 | 20, 10, 5, D1, D2 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 5 | 20, 10, 5, D1, D2 |
| Triceps Pressdown V·10 | 5 | 20, 10, 5, D1, D2 |
| Leg Press Calf Raise V·04 | 5 | 20, 10, 5, D1, D2 |
| Standing Calf Raise V·08 | 5 | 20, 10, 5, D1, D2 |
| Walking Lunge V·06 | 3 | 20 |
| Cable Flye V·28 | 3 | 20 |
| Incline Dumbbell Row V·121 | 3 | 20 |
| Dumbbell Front Raise V·44 | 3 | 20 |
| Barbell Behind-Back Shrug V·02 | 3 | 20 |
| High Cable Curl V·14 | 3 | 20 |
| Cable Reverse Wrist Curl V·06 | 3 | 20 |
| Cable Oblique Pushdown V·02 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 480 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 20, 10, 5, D1, D2 |
| Straight-Arm Pulldown V·04 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Lat Pulldown V·31 | 5 | 20, 10, 5, D1, D2 |
| Wide-Grip Lat Pulldown V·30 | 5 | 20, 10, 5, D1, D2 |
| Seated Cable Row V·59 | 5 | 20, 10, 5, D1, D2 |
| Leg Press Calf Raise V·04 | 5 | 20, 10, 5, D1, D2 |
| Seated Calf Raise V·06 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Incline Dumbbell Press V·19 | 3 | 10 |
| Barbell Hack Squat V·04 | 3 | 10 |
| Dumbbell Upright Row V·10 | 3 | 10 |
| Barbell Shrug V·05 | 3 | 10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10 |
| Alternating Dumbbell Curl V·11 | 3 | 10 |
| Dumbbell Wrist Curl V·03 | 3 | 10 |
| Reverse Crunch V·01 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 59 | 210 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 5 | 20, 10, 5, D1, D2 |
| Cable Crossover V·03 | 5 | 20, 10, 5, D1, D2 |
| Incline Bench Press V·05 | 5 | 20, 10, 5, D1, D2 |
| Bench Press V·19 | 5 | 20, 10, 5, D1, D2 |
| Crunch V·07 | 5 | 20, 10, 5, D1, D2 |
| Hip Thrust V·03 | 5 | 20, 10, 5, D1, D2 |
| Walking Lunge V·06 | 3 | 10 |
| T-Bar Row V·134 | 3 | 10 |
| Cable Lateral Raise V·39 | 3 | 10 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 10 |
| Seated Barbell Curl V·21 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Curl V·04 | 5 | 20, 10, 5, D1, D2 |
| Romanian Deadlift V·03 | 5 | 20, 10, 5, D1, D2 |
| Leg Extension V·04 | 5 | 20, 10, 5, D1, D2 |
| Leg Press V·02 | 5 | 20, 10, 5, D1, D2 |
| Squat V·04 | 5 | 20, 10, 5, D1, D2 |
| Seated Calf Raise V·06 | 5 | 20, 10, 5, D1, D2 |
| Standing Calf Raise V·08 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Bench Press V·17 | 3 | 10 |
| Pull-Up V·01 | 3 | To failure |
| Barbell Shoulder Press V·13 | 3 | 10 |
| Straight-Arm Dip V·02 | 3 | 10 |
| Lying Cable Triceps Extension V·10 | 3 | 10 |
| Dumbbell Concentration Curl V·03 | 3 | 10 |
| Behind-Back Wrist Curl V·02 | 3 | 10 |
| Cable Woodchopper V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 59 | 210 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Rear Delt Flye V·03 | 5 | 20, 10, 5, D1, D2 |
| Dumbbell Lateral Raise V·45 | 5 | 20, 10, 5, D1, D2 |
| Smith Machine Upright Row V·17 | 5 | 20, 10, 5, D1, D2 |
| Dumbbell Shoulder Press V·04 | 5 | 20, 10, 5, D1, D2 |
| Straight-Arm Pushdown V·03 | 5 | 20, 10, 5, D1, D2 |
| Dumbbell Shrug V·10 | 5 | 20, 10, 5, D1, D2 |
| Smith Machine Behind-Back Shrug V·05 | 5 | 20, 10, 5, D1, D2 |
| Step-Up V·05 | 3 | 10 |
| Standing Lat Pulldown V·37 | 3 | 10 |
| Dumbbell Flye V·11 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Triceps Dip V·04 | 3 | 10 |
| Lying Cable Concentration Curl V·09 | 3 | 10 |
| Cable Wrist Curl V·02 | 3 | 10 |
| V-Up V·04 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 59 | 210 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hammer Curl V·03 | 5 | 20, 10, 5, D1, D2 |
| Prone Incline Dumbbell Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Incline Dumbbell Curl V·05 | 5 | 20, 10, 5, D1, D2 |
| Barbell Curl V·06 | 5 | 20, 10, 5, D1, D2 |
| Barbell Reverse Wrist Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Barbell Wrist Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Plank V·03 | 5 | To failure |
| Rope Cable Crunch V·13 | 5 | 20, 10, 5, D1, D2 |
| Front Squat V·04 | 3 | 10 |
| Dumbbell Bench Press V·01 | 3 | 10 |
| One-Arm Straight-Arm Pulldown V·03 | 3 | 10 |
| Arnold Press V·01 | 3 | 10 |
| Standing Calf Machine Shrug V·14 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Standing Dumbbell Kickback V·09 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 61 | 210 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 5 | 20, 10, 5, D1, D2 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 5 | 20, 10, 5, D1, D2 |
| Barbell Lying Triceps Extension V·06 | 5 | 20, 10, 5, D1, D2 |
| Close-Grip Bench Press V·15 | 5 | 20, 10, 5, D1, D2 |
| Standing Calf Raise V·08 | 5 | 20, 10, 5, D1, D2 |
| Leg Press Calf Raise V·04 | 5 | 20, 10, 5, D1, D2 |
| Walking Lunge V·06 | 3 | 10 |
| Cable Flye V·28 | 3 | 10 |
| Incline Dumbbell Row V·121 | 3 | 10 |
| Dumbbell Front Raise V·44 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| High Cable Curl V·14 | 3 | 10 |
| Cable Reverse Wrist Curl V·06 | 3 | 10 |
| Cable Oblique Pushdown V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 240 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 20, 10, 5, D1, D2 |
| Seated Cable Row V·59 | 5 | 20, 10, 5, D1, D2 |
| Wide-Grip Lat Pulldown V·30 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Lat Pulldown V·31 | 5 | 20, 10, 5, D1, D2 |
| Straight-Arm Pulldown V·04 | 5 | 20, 10, 5, D1, D2 |
| Seated Calf Raise V·06 | 5 | 20, 10, 5, D1, D2 |
| Leg Press Calf Raise V·04 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Incline Dumbbell Press V·19 | 3 | 5 |
| Barbell Hack Squat V·04 | 3 | 5 |
| Dumbbell Upright Row V·10 | 3 | 5 |
| Barbell Shrug V·05 | 3 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 5 |
| Alternating Dumbbell Curl V·11 | 3 | 5 |
| Dumbbell Wrist Curl V·03 | 3 | 5 |
| Reverse Crunch V·01 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 59 | 105 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 20, 10, 5, D1, D2 |
| Incline Bench Press V·05 | 5 | 20, 10, 5, D1, D2 |
| Cable Crossover V·03 | 5 | 20, 10, 5, D1, D2 |
| Low-Pulley Cable Crossover V·05 | 5 | 20, 10, 5, D1, D2 |
| Hip Thrust V·03 | 5 | 20, 10, 5, D1, D2 |
| Crunch V·07 | 5 | 20, 10, 5, D1, D2 |
| Walking Lunge V·06 | 3 | 5 |
| T-Bar Row V·134 | 3 | 5 |
| Cable Lateral Raise V·39 | 3 | 5 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 5 |
| Leg Press Calf Raise V·04 | 3 | 5 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 5 |
| Seated Barbell Curl V·21 | 3 | 5 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 20, 10, 5, D1, D2 |
| Leg Press V·02 | 5 | 20, 10, 5, D1, D2 |
| Leg Extension V·04 | 5 | 20, 10, 5, D1, D2 |
| Romanian Deadlift V·03 | 5 | 20, 10, 5, D1, D2 |
| Lying Leg Curl V·04 | 5 | 20, 10, 5, D1, D2 |
| Standing Calf Raise V·08 | 5 | 20, 10, 5, D1, D2 |
| Seated Calf Raise V·06 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Bench Press V·17 | 3 | 5 |
| Pull-Up V·01 | 3 | To failure |
| Barbell Shoulder Press V·13 | 3 | 5 |
| Straight-Arm Dip V·02 | 3 | 5 |
| Lying Cable Triceps Extension V·10 | 3 | 5 |
| Dumbbell Concentration Curl V·03 | 3 | 5 |
| Behind-Back Wrist Curl V·02 | 3 | 5 |
| Cable Woodchopper V·02 | 3 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 59 | 105 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 5 | 20, 10, 5, D1, D2 |
| Smith Machine Upright Row V·17 | 5 | 20, 10, 5, D1, D2 |
| Dumbbell Lateral Raise V·45 | 5 | 20, 10, 5, D1, D2 |
| Cable Rear Delt Flye V·03 | 5 | 20, 10, 5, D1, D2 |
| Smith Machine Behind-Back Shrug V·05 | 5 | 20, 10, 5, D1, D2 |
| Dumbbell Shrug V·10 | 5 | 20, 10, 5, D1, D2 |
| Straight-Arm Pushdown V·03 | 5 | 20, 10, 5, D1, D2 |
| Step-Up V·05 | 3 | 5 |
| Standing Lat Pulldown V·37 | 3 | 5 |
| Dumbbell Flye V·11 | 3 | 5 |
| Seated Calf Raise V·06 | 3 | 5 |
| Triceps Dip V·04 | 3 | 5 |
| Lying Cable Concentration Curl V·09 | 3 | 5 |
| Cable Wrist Curl V·02 | 3 | 5 |
| V-Up V·04 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 59 | 105 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 5 | 20, 10, 5, D1, D2 |
| Incline Dumbbell Curl V·05 | 5 | 20, 10, 5, D1, D2 |
| Prone Incline Dumbbell Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Hammer Curl V·03 | 5 | 20, 10, 5, D1, D2 |
| Barbell Wrist Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Barbell Reverse Wrist Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Rope Cable Crunch V·13 | 5 | 20, 10, 5, D1, D2 |
| Plank V·03 | 5 | To failure |
| Front Squat V·04 | 3 | 5 |
| Dumbbell Bench Press V·01 | 3 | 5 |
| One-Arm Straight-Arm Pulldown V·03 | 3 | 5 |
| Arnold Press V·01 | 3 | 5 |
| Standing Calf Machine Shrug V·14 | 3 | 5 |
| Standing Calf Raise V·08 | 3 | 5 |
| Standing Dumbbell Kickback V·09 | 3 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 61 | 105 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 5 | 20, 10, 5, D1, D2 |
| Barbell Lying Triceps Extension V·06 | 5 | 20, 10, 5, D1, D2 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 5 | 20, 10, 5, D1, D2 |
| Triceps Pressdown V·10 | 5 | 20, 10, 5, D1, D2 |
| Leg Press Calf Raise V·04 | 5 | 20, 10, 5, D1, D2 |
| Standing Calf Raise V·08 | 5 | 20, 10, 5, D1, D2 |
| Walking Lunge V·06 | 3 | 5 |
| Cable Flye V·28 | 3 | 5 |
| Incline Dumbbell Row V·121 | 3 | 5 |
| Dumbbell Front Raise V·44 | 3 | 5 |
| Barbell Behind-Back Shrug V·02 | 3 | 5 |
| High Cable Curl V·14 | 3 | 5 |
| Cable Reverse Wrist Curl V·06 | 3 | 5 |
| Cable Oblique Pushdown V·02 | 3 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 120 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 20, 10, 5, D1, D2 |
| Straight-Arm Pulldown V·04 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Lat Pulldown V·31 | 5 | 20, 10, 5, D1, D2 |
| Wide-Grip Lat Pulldown V·30 | 5 | 20, 10, 5, D1, D2 |
| Seated Cable Row V·59 | 5 | 20, 10, 5, D1, D2 |
| Leg Press Calf Raise V·04 | 5 | 20, 10, 5, D1, D2 |
| Seated Calf Raise V·06 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Incline Dumbbell Press V·19 | 3 | 10 |
| Barbell Hack Squat V·04 | 3 | 10 |
| Dumbbell Upright Row V·10 | 3 | 10 |
| Barbell Shrug V·05 | 3 | 10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10 |
| Alternating Dumbbell Curl V·11 | 3 | 10 |
| Dumbbell Wrist Curl V·03 | 3 | 10 |
| Reverse Crunch V·01 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 59 | 210 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 5 | 20, 10, 5, D1, D2 |
| Cable Crossover V·03 | 5 | 20, 10, 5, D1, D2 |
| Incline Bench Press V·05 | 5 | 20, 10, 5, D1, D2 |
| Bench Press V·19 | 5 | 20, 10, 5, D1, D2 |
| Crunch V·07 | 5 | 20, 10, 5, D1, D2 |
| Hip Thrust V·03 | 5 | 20, 10, 5, D1, D2 |
| Walking Lunge V·06 | 3 | 20 |
| T-Bar Row V·134 | 3 | 20 |
| Cable Lateral Raise V·39 | 3 | 20 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 20 |
| Leg Press Calf Raise V·04 | 3 | 20 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 20 |
| Seated Barbell Curl V·21 | 3 | 20 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Curl V·04 | 5 | 20, 10, 5, D1, D2 |
| Romanian Deadlift V·03 | 5 | 20, 10, 5, D1, D2 |
| Leg Extension V·04 | 5 | 20, 10, 5, D1, D2 |
| Leg Press V·02 | 5 | 20, 10, 5, D1, D2 |
| Squat V·04 | 5 | 20, 10, 5, D1, D2 |
| Seated Calf Raise V·06 | 5 | 20, 10, 5, D1, D2 |
| Standing Calf Raise V·08 | 5 | 20, 10, 5, D1, D2 |
| Reverse-Grip Bench Press V·17 | 3 | 5 |
| Pull-Up V·01 | 3 | To failure |
| Barbell Shoulder Press V·13 | 3 | 5 |
| Straight-Arm Dip V·02 | 3 | 5 |
| Lying Cable Triceps Extension V·10 | 3 | 5 |
| Dumbbell Concentration Curl V·03 | 3 | 5 |
| Behind-Back Wrist Curl V·02 | 3 | 5 |
| Cable Woodchopper V·02 | 3 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 59 | 105 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Rear Delt Flye V·03 | 5 | 20, 10, 5, D1, D2 |
| Dumbbell Lateral Raise V·45 | 5 | 20, 10, 5, D1, D2 |
| Smith Machine Upright Row V·17 | 5 | 20, 10, 5, D1, D2 |
| Dumbbell Shoulder Press V·04 | 5 | 20, 10, 5, D1, D2 |
| Straight-Arm Pushdown V·03 | 5 | 20, 10, 5, D1, D2 |
| Dumbbell Shrug V·10 | 5 | 20, 10, 5, D1, D2 |
| Smith Machine Behind-Back Shrug V·05 | 5 | 20, 10, 5, D1, D2 |
| Step-Up V·05 | 3 | 10 |
| Standing Lat Pulldown V·37 | 3 | 10 |
| Dumbbell Flye V·11 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Triceps Dip V·04 | 3 | 10 |
| Lying Cable Concentration Curl V·09 | 3 | 10 |
| Cable Wrist Curl V·02 | 3 | 10 |
| V-Up V·04 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 59 | 210 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hammer Curl V·03 | 5 | 20, 10, 5, D1, D2 |
| Prone Incline Dumbbell Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Incline Dumbbell Curl V·05 | 5 | 20, 10, 5, D1, D2 |
| Barbell Curl V·06 | 5 | 20, 10, 5, D1, D2 |
| Barbell Reverse Wrist Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Barbell Wrist Curl V·01 | 5 | 20, 10, 5, D1, D2 |
| Plank V·03 | 5 | To failure |
| Rope Cable Crunch V·13 | 5 | 20, 10, 5, D1, D2 |
| Front Squat V·04 | 3 | 5 |
| Dumbbell Bench Press V·01 | 3 | 5 |
| One-Arm Straight-Arm Pulldown V·03 | 3 | 5 |
| Arnold Press V·01 | 3 | 5 |
| Standing Calf Machine Shrug V·14 | 3 | 5 |
| Standing Calf Raise V·08 | 3 | 5 |
| Standing Dumbbell Kickback V·09 | 3 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 61 | 105 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 5 | 20, 10, 5, D1, D2 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 5 | 20, 10, 5, D1, D2 |
| Barbell Lying Triceps Extension V·06 | 5 | 20, 10, 5, D1, D2 |
| Close-Grip Bench Press V·15 | 5 | 20, 10, 5, D1, D2 |
| Standing Calf Raise V·08 | 5 | 20, 10, 5, D1, D2 |
| Leg Press Calf Raise V·04 | 5 | 20, 10, 5, D1, D2 |
| Walking Lunge V·06 | 3 | 20 |
| Cable Flye V·28 | 3 | 20 |
| Incline Dumbbell Row V·121 | 3 | 20 |
| Dumbbell Front Raise V·44 | 3 | 20 |
| Barbell Behind-Back Shrug V·02 | 3 | 20 |
| High Cable Curl V·14 | 3 | 20 |
| Cable Reverse Wrist Curl V·06 | 3 | 20 |
| Cable Oblique Pushdown V·02 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 480 REPS |