WORLD 2 · THE PLANS

BACK AND FOURTH TRAINING (PHASE 2)

3 WEEKs15 DAYs243 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 114 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1928-10
Incline Dumbbell Press V·18210-12
Dumbbell Flye V·11212-15
Low-Pulley Cable Crossover V·05215-20
High-Pulley Cable Crossover V·02215-20
Incline Dumbbell Flye V·08212-15
Dumbbell Bench Press V·01210-12
Reverse-Grip Bench Press V·1728-10
Standing Calf Raise V·08210-12
Leg Press Calf Raise V·04212-15
Seated Calf Raise V·06215-20
Smith Machine Seated Calf Raise V·04215-20
Donkey Calf Raise V·07212-15
Smith Machine Standing Calf Raise V·06210-12
STAGE CLEAR! TOTAL VOLUME28328–416 REPS

DAY 214 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0528-10
One-Arm Dumbbell Row V·14210-12
Wide-Grip Lat Pulldown V·30212-15
Straight-Arm Pulldown V·04215-20 (rope)
Straight-Arm Pulldown V·04215-20 (bar)
Reverse-Grip Lat Pulldown V·31212-15
Incline Dumbbell Row V·121210-12
Reverse-Grip Bent-Over Row V·0328-10
Hanging Leg Raise V·052to failure
Rope Cable Crunch V·13212-15
Barbell Roll Out V·012to failure
Plank V·032to failure
Crunch V·072to failure
Smith Machine Hip Thrust V·01210-12
STAGE CLEAR! TOTAL VOLUME28164–202 REPS

DAY 318 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1328-10
Standing Dumbbell Shoulder Press Alternating Arms V·29210-12
Dumbbell Lateral Raise V·45212-15
Dumbbell Bent-Over Lateral Raise V·64215-20
Cable Rear Delt Flye V·03215-20
One-Arm Cable Lateral Raise V·37215-20
Arnold Press V·01210-12
Smith Machine Shoulder Press V·1928-10
Barbell Shrug V·0528-10
Dumbbell Shrug V·10210-12
One-Arm Smith Machine Shrug V·12210-12
Barbell Behind-Back Shrug V·0228-10
Seated Calf Raise V·06210-12
Standing Calf Raise V·08212-15
Donkey Calf Raise V·07215-20
Leg Press Calf Raise V·04215-20
Smith Machine Standing Calf Raise V·06212-15
Smith Machine Seated Calf Raise V·04210-12
STAGE CLEAR! TOTAL VOLUME36406–514 REPS

DAY 422 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·15210-12
Dumbbell Overhead Triceps Extension V·06212-15
Triceps Pressdown V·10215-20
Dumbbell Kickback V·05215-20
Overhead Cable Triceps Extension (low pulley) V·15212-15
Close-Grip Reverse-Grip Bench Press V·13210-12
Barbell Curl V·06210-12
Incline Dumbbell Curl V·05212-15
Dumbbell Concentration Curl V·03215-20
Cable Concentration Curl V·02215-20
Behind-Back Cable Curl V·08212-15
Barbell Curl V·06210-12 (EZ-bar)
Barbell Wrist Curl V·01212-15
Barbell Reverse Wrist Curl V·01215-20
Dumbbell Reverse Wrist Curl V·03215-20
Dumbbell Wrist Curl V·03212-15
Smith Machine Crunch V·05210-12
Smith Machine Hip Thrust V·01212-15
Cable Oblique Pushdown V·02215-20
Oblique Crunch V·032to failure
Reverse Crunch V·012to failure
Crunch V·072to fialure
STAGE CLEAR! TOTAL VOLUME44458–586 REPS

DAY 513 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0328-10
Squat V·04210-12
Leg Press V·02212-15
Leg Extension V·04215-20
Lying Leg Curl V·04215-20
One-Leg Leg Press V·01212-15
Front Squat V·04210-12
Romanian Deadlift V·0328-10
Leg Press Calf Raise V·04210-12
Seated Calf Raise V·06212-15
Standing Calf Raise V·08215-20
Smith Machine Standing Calf Raise V·06215-20
Smith Machine Seated Calf Raise V·04212-15
STAGE CLEAR! TOTAL VOLUME26308–392 REPS

WEEK 2

DAY 114 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1926-8
Incline Dumbbell Press V·1828-10
Dumbbell Flye V·11210-12
Low-Pulley Cable Crossover V·05212-15
High-Pulley Cable Crossover V·02220-25
Incline Dumbbell Flye V·08215-20
Dumbbell Bench Press V·01212-15
Reverse-Grip Bench Press V·17210-12
Standing Calf Raise V·0828-10
Leg Press Calf Raise V·04210-12
Seated Calf Raise V·06212-15
Smith Machine Seated Calf Raise V·04220-25
Donkey Calf Raise V·07215-20
Smith Machine Standing Calf Raise V·06212-15
STAGE CLEAR! TOTAL VOLUME28340–428 REPS

DAY 214 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0526-8
One-Arm Dumbbell Row V·1428-10
Wide-Grip Lat Pulldown V·30210-12
Straight-Arm Pulldown V·04212-15 (rope)
Straight-Arm Pulldown V·04220-25 (bar)
Reverse-Grip Lat Pulldown V·31215-20
Incline Dumbbell Row V·121212-15
Reverse-Grip Bent-Over Row V·03210-12
Hanging Leg Raise V·052to failure
Rope Cable Crunch V·13210-12
Barbell Roll Out V·012to failure
Plank V·032to failure
Crunch V·072to failure
Smith Machine Hip Thrust V·01212-15
STAGE CLEAR! TOTAL VOLUME28166–208 REPS

DAY 318 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1326-8
Standing Dumbbell Shoulder Press Alternating Arms V·2928-10
Dumbbell Lateral Raise V·45210-12
Dumbbell Bent-Over Lateral Raise V·64212-15
Cable Rear Delt Flye V·03220-25
One-Arm Cable Lateral Raise V·37215-20
Arnold Press V·01212-15
Smith Machine Shoulder Press V·19210-12
Barbell Shrug V·0526-8
Dumbbell Shrug V·1028-10
One-Arm Smith Machine Shrug V·12212-15
Barbell Behind-Back Shrug V·02210-12
Seated Calf Raise V·0628-10
Standing Calf Raise V·08210-12
Donkey Calf Raise V·07212-15
Leg Press Calf Raise V·04212-15
Smith Machine Standing Calf Raise V·06215-20
Smith Machine Seated Calf Raise V·04212-15
STAGE CLEAR! TOTAL VOLUME36396–498 REPS

DAY 421 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1528-10
Dumbbell Overhead Triceps Extension V·06210-12
Triceps Pressdown V·10212-15
Dumbbell Kickback V·05220-25
Overhead Cable Triceps Extension (low pulley) V·15215-20
Close-Grip Reverse-Grip Bench Press V·13212-15
Barbell Curl V·0628-10
Incline Dumbbell Curl V·05210-12
Dumbbell Concentration Curl V·03212-15
Behind-Back Cable Curl V·08215-20
Barbell Curl V·0628-10 (EZ-bar)
Barbell Wrist Curl V·01210-12
Barbell Reverse Wrist Curl V·01212-15
Dumbbell Reverse Wrist Curl V·03220-25
Dumbbell Wrist Curl V·03215-20
Smith Machine Crunch V·0528-10
Smith Machine Hip Thrust V·01210-12
Cable Oblique Pushdown V·02212-15
Oblique Crunch V·032to failure
Reverse Crunch V·012to failure
Crunch V·072to failure
STAGE CLEAR! TOTAL VOLUME42418–526 REPS

DAY 514 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0326-8
Squat V·0428-10
Leg Press V·02210-12
Leg Extension V·04212-15
Lying Leg Curl V·04220-25
One-Leg Leg Press V·01215-20
Front Squat V·04212-15
Romanian Deadlift V·03210-12
Leg Press Calf Raise V·0428-10
Seated Calf Raise V·06210-12
Standing Calf Raise V·08212-15
Smith Machine Standing Calf Raise V·06220-25
Smith Machine Seated Calf Raise V·04215-20
Donkey Calf Raise V·07212-15
STAGE CLEAR! TOTAL VOLUME28340–428 REPS

WEEK 3

DAY 114 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1924-6
Incline Dumbbell Press V·1826-8
Dumbbell Flye V·1128-10
Low-Pulley Cable Crossover V·05210-12
High-Pulley Cable Crossover V·02225-30
Incline Dumbbell Flye V·08220-25
Dumbbell Bench Press V·01215-20
Reverse-Grip Bench Press V·17212-15
Standing Calf Raise V·0826-8
Leg Press Calf Raise V·0428-10
Seated Calf Raise V·06210-12
Smith Machine Seated Calf Raise V·04225-30
Donkey Calf Raise V·07220-25
Smith Machine Standing Calf Raise V·06215-20
STAGE CLEAR! TOTAL VOLUME28368–462 REPS

DAY 213 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0524-6
One-Arm Dumbbell Row V·1426-8
Wide-Grip Lat Pulldown V·3028-10
Straight-Arm Pulldown V·04210-12 (rope)
Straight-Arm Pulldown V·04225-30 (bar)
Reverse-Grip Lat Pulldown V·31220-25
Reverse-Grip Bent-Over Row V·03212-15
Hanging Leg Raise V·052to failure
Rope Cable Crunch V·1328-10
Barbell Roll Out V·012to failure
Plank V·032to failure
Crunch V·072to failure
Smith Machine Hip Thrust V·01215-20
STAGE CLEAR! TOTAL VOLUME26146–188 REPS

DAY 318 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1324-6
Standing Dumbbell Shoulder Press Alternating Arms V·2926-8
Dumbbell Lateral Raise V·4528-10
Dumbbell Bent-Over Lateral Raise V·64210-12
Cable Rear Delt Flye V·03225-30
One-Arm Cable Lateral Raise V·37220-25
Arnold Press V·01215-20
Smith Machine Shoulder Press V·19212-15
Barbell Shrug V·0524-6
Dumbbell Shrug V·1026-8
One-Arm Smith Machine Shrug V·12215-20
Barbell Behind-Back Shrug V·02212-15
Seated Calf Raise V·0626-8
Standing Calf Raise V·0828-10
Donkey Calf Raise V·07210-12
Leg Press Calf Raise V·04225-30
Smith Machine Standing Calf Raise V·06220-25
Smith Machine Seated Calf Raise V·04215-20
STAGE CLEAR! TOTAL VOLUME36442–560 REPS

DAY 421 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1526-8
Dumbbell Overhead Triceps Extension V·0628-10
Triceps Pressdown V·10210-12
Dumbbell Kickback V·05225-30
Overhead Cable Triceps Extension (low pulley) V·15220-25
Close-Grip Reverse-Grip Bench Press V·13215-20
Barbell Curl V·0626-8
Incline Dumbbell Curl V·0528-10
Dumbbell Concentration Curl V·03210-12
Cable Concentration Curl V·02225-30
Behind-Back Cable Curl V·08220-25
Barbell Curl V·06215-20 (EZ-bar)
Barbell Wrist Curl V·0128-10
Dumbbell Reverse Wrist Curl V·03225-30
Dumbbell Wrist Curl V·03220-25
Smith Machine Crunch V·0526-8
Smith Machine Hip Thrust V·0128-10
Cable Oblique Pushdown V·02210-12
Oblique Crunch V·032to failure
Reverse Crunch V·012to failure
Crunch V·072to failure
STAGE CLEAR! TOTAL VOLUME42460–570 REPS

DAY 515 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0324-6
Deadlift V·0324-6
Squat V·0426-8
Leg Press V·0228-10
Leg Extension V·04210-12
Lying Leg Curl V·04225-30
One-Leg Leg Press V·01220-25
Front Squat V·04215-20
Romanian Deadlift V·03212-15
Leg Press Calf Raise V·0426-8
Seated Calf Raise V·0628-10
Standing Calf Raise V·08210-12
Smith Machine Standing Calf Raise V·06225-30
Smith Machine Seated Calf Raise V·04220-25
Donkey Calf Raise V·07215-20
STAGE CLEAR! TOTAL VOLUME30376–474 REPS