BACK AND FOURTH TRAINING – WEEKS 1-6

6 WEEKs30 DAYs489 MOVESREADY

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

Be sure to read the in the Training section of my site for full details on this training program before starting it.The overview provides critical details that will impact the gains you make on this program.

WEEK 1

DAY 114 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	2	8-10
Incline Dumbbell Press V·18	2	10-12
Dumbbell Flye V·11	2	12-15
Low-Pulley Cable Crossover V·05	2	15-20
High-Pulley Cable Crossover V·02	2	15-20
Incline Dumbbell Flye V·08	2	12-15
Dumbbell Bench Press V·01	2	10-12
Reverse-Grip Bench Press V·17	2	8-10
Standing Calf Raise V·08	2	10-12
Leg Press Calf Raise V·04	2	12-15
Seated Calf Raise V·06	2	15-20 (toes turned in)
Smith Machine Seated Calf Raise V·04	2	15-20
Donkey Calf Raise V·07	2	12-15
Smith Machine Standing Calf Raise V·06	2	10-12
STAGE CLEAR! TOTAL VOLUME	28	298–376 REPS

DAY 214 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Bent-Over Row V·05	2	8-10
One-Arm Dumbbell Row V·14	2	10-12
Wide-Grip Lat Pulldown V·30	2	12-15
Straight-Arm Pulldown V·04	2	15-20 (rope)
Straight-Arm Pulldown V·04	2	15-20 (straight bar)
Reverse-Grip Lat Pulldown V·31	2	12-15
Incline Dumbbell Row V·121	2	10-12
Reverse-Grip Bent-Over Row V·03	2	8-10
Hanging Leg Raise V·05	2	to failure
Rope Cable Crunch V·13	2	12-15
Barbell Roll Out V·01	2	to failure
Plank V·03	2	to failure
Crunch V·07	2	to failure
Smith Machine Hip Thrust V·01	2	10-12
STAGE CLEAR! TOTAL VOLUME	28	164–202 REPS

DAY 318 MOVES · 36 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Shoulder Press V·13	2	8-10
Standing Dumbbell Shoulder Press Alternating Arms V·29	2	10-12
Dumbbell Lateral Raise V·45	2	12-15
Dumbbell Bent-Over Lateral Raise V·64	2	15-20
Cable Rear Delt Flye V·03	2	15-20
One-Arm Cable Lateral Raise V·37	2	12-15
Arnold Press V·01	2	10-12
Smith Machine Shoulder Press V·19	2	8-10
Barbell Shrug V·05	2	8-10
Dumbbell Shrug V·10	2	10-12
One-Arm Smith Machine Shrug V·12	2	10-12
Barbell Behind-Back Shrug V·02	2	8-10
Seated Calf Raise V·06	2	10-12
Standing Calf Raise V·08	2	12-15
Donkey Calf Raise V·07	2	15-20
Leg Press Calf Raise V·04	2	15-20
Smith Machine Standing Calf Raise V·06	2	12-15
Smith Machine Seated Calf Raise V·04	2	10-12
STAGE CLEAR! TOTAL VOLUME	36	400–504 REPS

DAY 422 MOVES · 44 SETS
EXERCISE	SETS	REPETITION RANGE
Close-Grip Bench Press V·15	2	10-12
Dumbbell Overhead Triceps Extension V·06	2	12-15
Triceps Pressdown V·10	2	15-20
Dumbbell Kickback V·05	2	15-20
Overhead Cable Triceps Extension (low pulley) V·15	2	12-15
Close-Grip Reverse-Grip Bench Press V·13	2	10-12
Barbell Curl V·06	2	10-12
Incline Dumbbell Curl V·05	2	12-15
Dumbbell Concentration Curl V·03	2	15-20
Standing Cable Concentration Curl V·08	2	15-20
Behind-Back Cable Curl V·08	2	12-15
Barbell Curl V·06	2	10-12 (EZ-bar)
Barbell Wrist Curl V·01	2	12-15
Barbell Reverse Wrist Curl V·01	2	15-20
Dumbbell Reverse Wrist Curl V·03	2	15-20
Dumbbell Wrist Curl V·03	2	12-15
Smith Machine Crunch V·05	2	10-12
Smith Machine Hip Thrust V·01	2	12-15
Cable Oblique Pushdown V·02	2	15-20
Oblique Crunch V·03	2	15-20
Reverse Crunch V·01	2	to failure
Crunch V·07	2	to failure
STAGE CLEAR! TOTAL VOLUME	44	488–626 REPS

DAY 514 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	2	8-10
Squat V·04	2	10-12
Leg Press V·02	2	12-15
Leg Extension V·04	2	15-20
Lying Leg Curl V·04	2	15-20
One-Leg Leg Press V·01	2	12-15
Front Squat V·04	2	10-12
Romanian Deadlift V·03	2	8-10
Leg Press Calf Raise V·04	2	10-12
Seated Calf Raise V·06	2	12-15
Standing Calf Raise V·08	2	15-20
Smith Machine Standing Calf Raise V·06	2	15-20
Smith Machine Seated Calf Raise V·04	2	12-15
Donkey Calf Raise V·07	2	10-12
STAGE CLEAR! TOTAL VOLUME	28	328–416 REPS

WEEK 2

DAY 114 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	2	6-8
Incline Dumbbell Press V·18	2	8-10
Dumbbell Flye V·11	2	10-12
Low-Pulley Cable Crossover V·05	2	12-15
High-Pulley Cable Crossover V·02	2	20-25
Incline Dumbbell Flye V·08	2	15-20
Dumbbell Bench Press V·01	2	12-15
Reverse-Grip Bench Press V·17	2	10-12
Standing Calf Raise V·08	2	8-10
Leg Press Calf Raise V·04	2	10-12
Seated Calf Raise V·06	2	12-15
Smith Machine Seated Calf Raise V·04	2	20-25
Donkey Calf Raise V·07	2	15-20
Smith Machine Standing Calf Raise V·06	2	12-15
STAGE CLEAR! TOTAL VOLUME	28	340–428 REPS

DAY 214 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Bent-Over Row V·05	2	6-8
One-Arm Dumbbell Row V·14	2	8-10
Wide-Grip Lat Pulldown V·30	2	10-12
Straight-Arm Pulldown V·04	2	12-15 (rope)
Straight-Arm Pulldown V·04	2	20-25 (bar)
Reverse-Grip Lat Pulldown V·31	2	15-20
Incline Dumbbell Row V·121	2	12-15
Reverse-Grip Bent-Over Row V·03	2	10-12
Hanging Leg Raise V·05	2	to failure
Rope Cable Crunch V·13	2	10-12
Barbell Roll Out V·01	2	to failure
Plank V·03	2	to failure
Crunch V·07	2	to failure
Smith Machine Hip Thrust V·01	2	12-15
STAGE CLEAR! TOTAL VOLUME	28	166–208 REPS

DAY 318 MOVES · 36 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Shoulder Press V·13	2	6-8
Standing Dumbbell Shoulder Press Alternating Arms V·29	2	8-10
Dumbbell Lateral Raise V·45	2	10-12
Dumbbell Bent-Over Lateral Raise V·64	2	12-15
Cable Rear Delt Flye V·03	2	20-25
Cable Lateral Raise V·39	2	15-20
Arnold Press V·01	2	12-15
Smith Machine Shoulder Press V·19	2	10-12
Barbell Shrug V·05	2	6-8
Dumbbell Shrug V·10	2	8-10
One-Arm Smith Machine Shrug V·12	2	12-15
Barbell Behind-Back Shrug V·02	2	10-12
Seated Calf Raise V·06	2	8-10
Standing Calf Raise V·08	2	10-12
Donkey Calf Raise V·07	2	12-15
Leg Press Calf Raise V·04	2	20-15
Smith Machine Standing Calf Raise V·06	2	15-20
Smith Machine Seated Calf Raise V·04	2	12-15
STAGE CLEAR! TOTAL VOLUME	36	412–498 REPS

DAY 422 MOVES · 44 SETS
EXERCISE	SETS	REPETITION RANGE
Close-Grip Bench Press V·15	2	8-10
Dumbbell Overhead Triceps Extension V·06	2	10-12
Triceps Pressdown V·10	2	12-15
Dumbbell Kickback V·05	2	20-25
Overhead Cable Triceps Extension (low pulley) V·15	2	15-20
Close-Grip Reverse-Grip Bench Press V·13	2	12-15
Barbell Curl V·06	2	8-10
Incline Dumbbell Curl V·05	2	10-12
Dumbbell Concentration Curl V·03	2	12-15
Standing Cable Concentration Curl V·08	2	20-25
Behind-Back Cable Curl V·08	2	15-20
Barbell Curl V·06	2	12-15
Barbell Wrist Curl V·01	2	10-12
Barbell Reverse Wrist Curl V·01	2	12-15
Dumbbell Reverse Wrist Curl V·03	2	20-25
Dumbbell Wrist Curl V·03	2	15-20
Smith Machine Crunch V·05	2	8-10
Smith Machine Hip Thrust V·01	2	10-12
Cable Oblique Pushdown V·02	2	12-15
Oblique Crunch V·03	2	to failure
Reverse Crunch V·01	2	to failure
Crunch V·07	2	to failure
STAGE CLEAR! TOTAL VOLUME	44	482–606 REPS

DAY 514 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	2	6-8
Squat V·04	2	8-10
Leg Press V·02	2	10-12
Leg Extension V·04	2	12-15
Lying Leg Curl V·04	2	20-25
One-Leg Leg Press V·01	2	15-20
Front Squat V·04	2	12-15
Romanian Deadlift V·03	2	10-12
Leg Press Calf Raise V·04	2	8-10
Seated Calf Raise V·06	2	10-12
Standing Calf Raise V·08	2	12-15
Smith Machine Standing Calf Raise V·06	2	20-25
Smith Machine Seated Calf Raise V·04	2	15-20
Donkey Calf Raise V·07	2	12-15
STAGE CLEAR! TOTAL VOLUME	28	340–428 REPS

WEEK 3

DAY 114 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	2	4-6
Incline Dumbbell Press V·18	2	6-8
Dumbbell Flye V·11	2	8-10
Low-Pulley Cable Crossover V·05	2	10-12
High-Pulley Cable Crossover V·02	2	25-30
Incline Dumbbell Flye V·08	2	20-25
Dumbbell Bench Press V·01	2	15-20
Reverse-Grip Bench Press V·17	2	12-15
Standing Calf Raise V·08	2	6-8
Leg Press Calf Raise V·04	2	8-10
Seated Calf Raise V·06	2	10-12
Smith Machine Seated Calf Raise V·04	2	25-30
Donkey Calf Raise V·07	2	20-25
Smith Machine Standing Calf Raise V·06	2	15-20
STAGE CLEAR! TOTAL VOLUME	28	368–462 REPS

DAY 214 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Bent-Over Row V·05	2	4-6
One-Arm Dumbbell Row V·14	2	6-8
Wide-Grip Lat Pulldown V·30	2	8-10
Straight-Arm Pulldown V·04	2	10-12 (rope)
Straight-Arm Pulldown V·04	2	25-30 (bar)
Reverse-Grip Lat Pulldown V·31	2	20-25
Incline Dumbbell Row V·121	2	15-20
Reverse-Grip Bent-Over Row V·03	2	12-15
Hanging Leg Raise V·05	2	to failure
Rope Cable Crunch V·13	2	8-10
Barbell Roll Out V·01	2	to failure
Plank V·03	2	to failure
Crunch V·07	2	to falure
Smith Machine Hip Thrust V·01	2	15-20
STAGE CLEAR! TOTAL VOLUME	28	176–228 REPS

DAY 318 MOVES · 36 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Shoulder Press V·13	2	4-6
Standing Dumbbell Shoulder Press Alternating Arms V·29	2	6-8
Dumbbell Lateral Raise V·45	2	8-10
Dumbbell Bent-Over Lateral Raise V·64	2	10-12
Cable Rear Delt Flye V·03	2	25-30
One-Arm Cable Lateral Raise V·37	2	20-25
Arnold Press V·01	2	15-20
Smith Machine Shoulder Press V·19	2	12-15
Barbell Shrug V·05	2	4-6
Dumbbell Shrug V·10	2	6-8
One-Arm Smith Machine Shrug V·12	2	15-20
Smith Machine Behind-Back Shrug V·05	2	12-15
Seated Calf Raise V·06	2	6-8
Standing Calf Raise V·08	2	8-10
Donkey Calf Raise V·07	2	10-12
Leg Press Calf Raise V·04	2	25-30
Smith Machine Standing Calf Raise V·06	2	20-25
Smith Machine Seated Calf Raise V·04	2	15-20
STAGE CLEAR! TOTAL VOLUME	36	442–560 REPS

DAY 422 MOVES · 44 SETS
EXERCISE	SETS	REPETITION RANGE
Close-Grip Bench Press V·15	2	6-8
Dumbbell Overhead Triceps Extension V·06	2	8-10
Triceps Pressdown V·10	2	10-12
Dumbbell Kickback V·05	2	25-30
Overhead Cable Triceps Extension (low pulley) V·15	2	20-25
Close-Grip Reverse-Grip Bench Press V·13	2	15-20
Barbell Curl V·06	2	6-8
Incline Dumbbell Curl V·05	2	8-10
Dumbbell Concentration Curl V·03	2	10-12
Cable Concentration Curl V·02	2	25-30
Behind-Back Cable Curl V·08	2	20-25
Barbell Curl V·06	2	15-20 (EZ-bar)
Barbell Wrist Curl V·01	2	8-10
Barbell Reverse Wrist Curl V·01	2	10-12
Dumbbell Reverse Wrist Curl V·03	2	25-30
Dumbbell Wrist Curl V·03	2	20-25
Smith Machine Crunch V·05	2	6-8
Smith Machine Hip Thrust V·01	2	8-10
Cable Oblique Pushdown V·02	2	10-12
Oblique Crunch V·03	2	to failure
Reverse Crunch V·01	2	to failure
Crunch V·07	2	to failure
STAGE CLEAR! TOTAL VOLUME	44	480–594 REPS

DAY 514 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	2	4-6
Squat V·04	2	6-8
Leg Press V·02	2	8-10
Leg Extension V·04	2	10-12
Lying Leg Curl V·04	2	25-30
One-Leg Leg Press V·01	2	20-25
Front Squat V·04	2	15-20
Romanian Deadlift V·03	2	12-15
Leg Press Calf Raise V·04	2	6-8
Seated Calf Raise V·06	2	8-10
Standing Calf Raise V·08	2	10-12
Smith Machine Standing Calf Raise V·06	2	25-30
Smith Machine Seated Calf Raise V·04	2	20-25
Donkey Calf Raise V·07	2	15-20
STAGE CLEAR! TOTAL VOLUME	28	368–462 REPS

WEEK 4

DAY 114 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	2	8-10
Incline Dumbbell Press V·18	2	10-12
Dumbbell Flye V·11	2	12-15
Low-Pulley Cable Crossover V·05	2	15-20
High-Pulley Cable Crossover V·02	2	15-20
Incline Dumbbell Flye V·08	2	12-15
Dumbbell Bench Press V·01	2	10-12
Reverse-Grip Bench Press V·17	2	8-10
Standing Calf Raise V·08	2	10-12
Leg Press Calf Raise V·04	2	12-15
Seated Calf Raise V·06	2	15-20
Smith Machine Seated Calf Raise V·04	2	15-20
Donkey Calf Raise V·07	2	12-15
Smith Machine Standing Calf Raise V·06	2	10-12
STAGE CLEAR! TOTAL VOLUME	28	328–416 REPS

DAY 214 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Bent-Over Row V·05	2	8-10
One-Arm Dumbbell Row V·14	2	10-12
Wide-Grip Lat Pulldown V·30	2	12-15
Straight-Arm Pulldown V·04	2	15-20 (rope)
Straight-Arm Pulldown V·04	2	15-20 (bar)
Reverse-Grip Lat Pulldown V·31	2	12-15
Incline Dumbbell Row V·121	2	10-12
Reverse-Grip Bent-Over Row V·03	2	8-10
Hanging Leg Raise V·05	2	to failure
Rope Cable Crunch V·13	2	12-15
Barbell Roll Out V·01	2	to failure
Plank V·03	2	to failure
Crunch V·07	2	to failure
Smith Machine Hip Thrust V·01	2	10-12
STAGE CLEAR! TOTAL VOLUME	28	164–202 REPS

DAY 318 MOVES · 36 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Shoulder Press V·13	2	8-10
Standing Dumbbell Shoulder Press Alternating Arms V·29	2	10-12
Dumbbell Lateral Raise V·45	2	12-15
Dumbbell Bent-Over Lateral Raise V·64	2	15-20
Cable Rear Delt Flye V·03	2	15-20
One-Arm Cable Lateral Raise V·37	2	15-20
Arnold Press V·01	2	10-12
Smith Machine Shoulder Press V·19	2	8-10
Barbell Shrug V·05	2	8-10
Dumbbell Shrug V·10	2	10-12
One-Arm Smith Machine Shrug V·12	2	10-12
Barbell Behind-Back Shrug V·02	2	8-10
Seated Calf Raise V·06	2	10-12
Standing Calf Raise V·08	2	12-15
Donkey Calf Raise V·07	2	15-20
Leg Press Calf Raise V·04	2	15-20
Smith Machine Standing Calf Raise V·06	2	12-15
Smith Machine Seated Calf Raise V·04	2	10-12
STAGE CLEAR! TOTAL VOLUME	36	406–514 REPS

DAY 422 MOVES · 44 SETS
EXERCISE	SETS	REPETITION RANGE
Close-Grip Bench Press V·15	2	10-12
Dumbbell Overhead Triceps Extension V·06	2	12-15
Triceps Pressdown V·10	2	15-20
Dumbbell Kickback V·05	2	15-20
Overhead Cable Triceps Extension (low pulley) V·15	2	12-15
Close-Grip Reverse-Grip Bench Press V·13	2	10-12
Barbell Curl V·06	2	10-12
Incline Dumbbell Curl V·05	2	12-15
Dumbbell Concentration Curl V·03	2	15-20
Cable Concentration Curl V·02	2	15-20
Behind-Back Cable Curl V·08	2	12-15
Barbell Curl V·06	2	10-12 (EZ-bar)
Barbell Wrist Curl V·01	2	12-15
Barbell Reverse Wrist Curl V·01	2	15-20
Dumbbell Reverse Wrist Curl V·03	2	15-20
Dumbbell Wrist Curl V·03	2	12-15
Smith Machine Crunch V·05	2	10-12
Smith Machine Hip Thrust V·01	2	12-15
Cable Oblique Pushdown V·02	2	15-20
Oblique Crunch V·03	2	to failure
Reverse Crunch V·01	2	to failure
Crunch V·07	2	to fialure
STAGE CLEAR! TOTAL VOLUME	44	458–586 REPS

DAY 513 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	2	8-10
Squat V·04	2	10-12
Leg Press V·02	2	12-15
Leg Extension V·04	2	15-20
Lying Leg Curl V·04	2	15-20
One-Leg Leg Press V·01	2	12-15
Front Squat V·04	2	10-12
Romanian Deadlift V·03	2	8-10
Leg Press Calf Raise V·04	2	10-12
Seated Calf Raise V·06	2	12-15
Standing Calf Raise V·08	2	15-20
Smith Machine Standing Calf Raise V·06	2	15-20
Smith Machine Seated Calf Raise V·04	2	12-15
STAGE CLEAR! TOTAL VOLUME	26	308–392 REPS

WEEK 5

DAY 114 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	2	6-8
Incline Dumbbell Press V·18	2	8-10
Dumbbell Flye V·11	2	10-12
Low-Pulley Cable Crossover V·05	2	12-15
High-Pulley Cable Crossover V·02	2	20-25
Incline Dumbbell Flye V·08	2	15-20
Dumbbell Bench Press V·01	2	12-15
Reverse-Grip Bench Press V·17	2	10-12
Standing Calf Raise V·08	2	8-10
Leg Press Calf Raise V·04	2	10-12
Seated Calf Raise V·06	2	12-15
Smith Machine Seated Calf Raise V·04	2	20-25
Donkey Calf Raise V·07	2	15-20
Smith Machine Standing Calf Raise V·06	2	12-15
STAGE CLEAR! TOTAL VOLUME	28	340–428 REPS

DAY 214 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Bent-Over Row V·05	2	6-8
One-Arm Dumbbell Row V·14	2	8-10
Wide-Grip Lat Pulldown V·30	2	10-12
Straight-Arm Pulldown V·04	2	12-15 (rope)
Straight-Arm Pulldown V·04	2	20-25 (bar)
Reverse-Grip Lat Pulldown V·31	2	15-20
Incline Dumbbell Row V·121	2	12-15
Reverse-Grip Bent-Over Row V·03	2	10-12
Hanging Leg Raise V·05	2	to failure
Rope Cable Crunch V·13	2	10-12
Barbell Roll Out V·01	2	to failure
Plank V·03	2	to failure
Crunch V·07	2	to failure
Smith Machine Hip Thrust V·01	2	12-15
STAGE CLEAR! TOTAL VOLUME	28	166–208 REPS

DAY 318 MOVES · 36 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Shoulder Press V·13	2	6-8
Standing Dumbbell Shoulder Press Alternating Arms V·29	2	8-10
Dumbbell Lateral Raise V·45	2	10-12
Dumbbell Bent-Over Lateral Raise V·64	2	12-15
Cable Rear Delt Flye V·03	2	20-25
One-Arm Cable Lateral Raise V·37	2	15-20
Arnold Press V·01	2	12-15
Smith Machine Shoulder Press V·19	2	10-12
Barbell Shrug V·05	2	6-8
Dumbbell Shrug V·10	2	8-10
One-Arm Smith Machine Shrug V·12	2	12-15
Barbell Behind-Back Shrug V·02	2	10-12
Seated Calf Raise V·06	2	8-10
Standing Calf Raise V·08	2	10-12
Donkey Calf Raise V·07	2	12-15
Leg Press Calf Raise V·04	2	12-15
Smith Machine Standing Calf Raise V·06	2	15-20
Smith Machine Seated Calf Raise V·04	2	12-15
STAGE CLEAR! TOTAL VOLUME	36	396–498 REPS

DAY 421 MOVES · 42 SETS
EXERCISE	SETS	REPETITION RANGE
Close-Grip Bench Press V·15	2	8-10
Dumbbell Overhead Triceps Extension V·06	2	10-12
Triceps Pressdown V·10	2	12-15
Dumbbell Kickback V·05	2	20-25
Overhead Cable Triceps Extension (low pulley) V·15	2	15-20
Close-Grip Reverse-Grip Bench Press V·13	2	12-15
Barbell Curl V·06	2	8-10
Incline Dumbbell Curl V·05	2	10-12
Dumbbell Concentration Curl V·03	2	12-15
Behind-Back Cable Curl V·08	2	15-20
Barbell Curl V·06	2	8-10 (EZ-bar)
Barbell Wrist Curl V·01	2	10-12
Barbell Reverse Wrist Curl V·01	2	12-15
Dumbbell Reverse Wrist Curl V·03	2	20-25
Dumbbell Wrist Curl V·03	2	15-20
Smith Machine Crunch V·05	2	8-10
Smith Machine Hip Thrust V·01	2	10-12
Cable Oblique Pushdown V·02	2	12-15
Oblique Crunch V·03	2	to failure
Reverse Crunch V·01	2	to failure
Crunch V·07	2	to failure
STAGE CLEAR! TOTAL VOLUME	42	418–526 REPS

DAY 514 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	2	6-8
Squat V·04	2	8-10
Leg Press V·02	2	10-12
Leg Extension V·04	2	12-15
Lying Leg Curl V·04	2	20-25
One-Leg Leg Press V·01	2	15-20
Front Squat V·04	2	12-15
Romanian Deadlift V·03	2	10-12
Leg Press Calf Raise V·04	2	8-10
Seated Calf Raise V·06	2	10-12
Standing Calf Raise V·08	2	12-15
Smith Machine Standing Calf Raise V·06	2	20-25
Smith Machine Seated Calf Raise V·04	2	15-20
Donkey Calf Raise V·07	2	12-15
STAGE CLEAR! TOTAL VOLUME	28	340–428 REPS

WEEK 6

DAY 114 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	2	4-6
Incline Dumbbell Press V·18	2	6-8
Dumbbell Flye V·11	2	8-10
Low-Pulley Cable Crossover V·05	2	10-12
High-Pulley Cable Crossover V·02	2	25-30
Incline Dumbbell Flye V·08	2	20-25
Dumbbell Bench Press V·01	2	15-20
Reverse-Grip Bench Press V·17	2	12-15
Standing Calf Raise V·08	2	6-8
Leg Press Calf Raise V·04	2	8-10
Seated Calf Raise V·06	2	10-12
Smith Machine Seated Calf Raise V·04	2	25-30
Donkey Calf Raise V·07	2	20-25
Smith Machine Standing Calf Raise V·06	2	15-20
STAGE CLEAR! TOTAL VOLUME	28	368–462 REPS

DAY 213 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Bent-Over Row V·05	2	4-6
One-Arm Dumbbell Row V·14	2	6-8
Wide-Grip Lat Pulldown V·30	2	8-10
Straight-Arm Pulldown V·04	2	10-12 (rope)
Straight-Arm Pulldown V·04	2	25-30 (bar)
Reverse-Grip Lat Pulldown V·31	2	20-25
Reverse-Grip Bent-Over Row V·03	2	12-15
Hanging Leg Raise V·05	2	to failure
Rope Cable Crunch V·13	2	8-10
Barbell Roll Out V·01	2	to failure
Plank V·03	2	to failure
Crunch V·07	2	to failure
Smith Machine Hip Thrust V·01	2	15-20
STAGE CLEAR! TOTAL VOLUME	26	146–188 REPS

DAY 318 MOVES · 36 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Shoulder Press V·13	2	4-6
Standing Dumbbell Shoulder Press Alternating Arms V·29	2	6-8
Dumbbell Lateral Raise V·45	2	8-10
Dumbbell Bent-Over Lateral Raise V·64	2	10-12
Cable Rear Delt Flye V·03	2	25-30
One-Arm Cable Lateral Raise V·37	2	20-25
Arnold Press V·01	2	15-20
Smith Machine Shoulder Press V·19	2	12-15
Barbell Shrug V·05	2	4-6
Dumbbell Shrug V·10	2	6-8
One-Arm Smith Machine Shrug V·12	2	15-20
Barbell Behind-Back Shrug V·02	2	12-15
Seated Calf Raise V·06	2	6-8
Standing Calf Raise V·08	2	8-10
Donkey Calf Raise V·07	2	10-12
Leg Press Calf Raise V·04	2	25-30
Smith Machine Standing Calf Raise V·06	2	20-25
Smith Machine Seated Calf Raise V·04	2	15-20
STAGE CLEAR! TOTAL VOLUME	36	442–560 REPS

DAY 421 MOVES · 42 SETS
EXERCISE	SETS	REPETITION RANGE
Close-Grip Bench Press V·15	2	6-8
Dumbbell Overhead Triceps Extension V·06	2	8-10
Triceps Pressdown V·10	2	10-12
Dumbbell Kickback V·05	2	25-30
Overhead Cable Triceps Extension (low pulley) V·15	2	20-25
Close-Grip Reverse-Grip Bench Press V·13	2	15-20
Barbell Curl V·06	2	6-8
Incline Dumbbell Curl V·05	2	8-10
Dumbbell Concentration Curl V·03	2	10-12
Cable Concentration Curl V·02	2	25-30
Behind-Back Cable Curl V·08	2	20-25
Barbell Curl V·06	2	15-20 (EZ-bar)
Barbell Wrist Curl V·01	2	8-10
Dumbbell Reverse Wrist Curl V·03	2	25-30
Dumbbell Wrist Curl V·03	2	20-25
Smith Machine Crunch V·05	2	6-8
Smith Machine Hip Thrust V·01	2	8-10
Cable Oblique Pushdown V·02	2	10-12
Oblique Crunch V·03	2	to failure
Reverse Crunch V·01	2	to failure
Crunch V·07	2	to failure
STAGE CLEAR! TOTAL VOLUME	42	460–570 REPS

DAY 515 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	2	4-6
Deadlift V·03	2	4-6
Squat V·04	2	6-8
Leg Press V·02	2	8-10
Leg Extension V·04	2	10-12
Lying Leg Curl V·04	2	25-30
One-Leg Leg Press V·01	2	20-25
Front Squat V·04	2	15-20
Romanian Deadlift V·03	2	12-15
Leg Press Calf Raise V·04	2	6-8
Seated Calf Raise V·06	2	8-10
Standing Calf Raise V·08	2	10-12
Smith Machine Standing Calf Raise V·06	2	25-30
Smith Machine Seated Calf Raise V·04	2	20-25
Donkey Calf Raise V·07	2	15-20
STAGE CLEAR! TOTAL VOLUME	30	376–474 REPS

WEEK 1

DAY 114 MOVES · 28 SETS

DAY 214 MOVES · 28 SETS

DAY 318 MOVES · 36 SETS

DAY 422 MOVES · 44 SETS

DAY 514 MOVES · 28 SETS

WEEK 2

DAY 114 MOVES · 28 SETS

DAY 214 MOVES · 28 SETS

DAY 318 MOVES · 36 SETS

DAY 422 MOVES · 44 SETS

DAY 514 MOVES · 28 SETS

WEEK 3

DAY 114 MOVES · 28 SETS

DAY 214 MOVES · 28 SETS

DAY 318 MOVES · 36 SETS

DAY 422 MOVES · 44 SETS

DAY 514 MOVES · 28 SETS

WEEK 4

DAY 114 MOVES · 28 SETS

DAY 214 MOVES · 28 SETS

DAY 318 MOVES · 36 SETS

DAY 422 MOVES · 44 SETS

DAY 513 MOVES · 26 SETS

WEEK 5

DAY 114 MOVES · 28 SETS

DAY 214 MOVES · 28 SETS

DAY 318 MOVES · 36 SETS

DAY 421 MOVES · 42 SETS

DAY 514 MOVES · 28 SETS

WEEK 6

DAY 114 MOVES · 28 SETS

DAY 213 MOVES · 26 SETS

DAY 318 MOVES · 36 SETS

DAY 421 MOVES · 42 SETS

DAY 515 MOVES · 30 SETS