WORLD 2 · THE PLANS

BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 10

4 WEEKs16 DAYs109 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 18 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Front Ball Squat With Band V·12325
Laying On Ground Feet On Ball Leg Curl Both Legs V·11315
Standing Chest Fly With Band Both Arms V·36325
Adductor Side Steps V·05325
Standard Grip Pushups Feet On Ball V·02312
Standing One Leg Bicep Curl With Band Both Arms V·40320
Standing Both Legs Over Head Tricep Extension Both Arms V·10330
Laying on Ball Abdominal Crunches Hands by Head With Band V·21440
STAGE CLEAR! TOTAL VOLUME25616 REPS

DAY 26 MOVES · 19 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press Alternating Arms V·24320
Standing Side Raise With Band Alternating Arms V·62320
Barrel Throws with Band V·01320
Standing Shrugs With Band V·01320
Standing Overhead Pulldowns With Band Both Arms V·01320
Laying on Ball Abdominal Crunches Hands by Head With Band V·21440
STAGE CLEAR! TOTAL VOLUME19460 REPS

DAY 37 MOVES · 8 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·15250
Static Side Lunges With Band V·05140
Push-Up V·10130
Ball Push Ups Ball On Ground V·03130
Standing High Bicep Curls Both Arms V·12150
Standing Kickbacks Both Arms With Band V·08150
Prone Iso Abs Feet On Ground V·031100
STAGE CLEAR! TOTAL VOLUME8400 REPS

DAY 46 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25250
Standing Full Range Lateral Raise With Band Both Arms V·36250
Standing Front Raise With Band Both Arms V·37250
Standing Upright Rear Delt Raise With Band Both Arms V·46250
Prone Cobras On Ball With Band Both Arms V·15150
Prone Iso Abs Feet On Ground V·031100
STAGE CLEAR! TOTAL VOLUME10550 REPS

WEEK 2

DAY 18 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
One Legged Squat Foot On Ball V·44310
Front To Back Lunge V·03315
Adductor Side Steps V·05312
Band Reverse-Grip Chest Press V·65310
Band One-Arm Standing Incline Flye V·37312
Standing Band Curl V·03320
Standing Kickbacks Both Arms With Band V·08320
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up V·02340
STAGE CLEAR! TOTAL VOLUME24417 REPS

DAY 26 MOVES · 14 SETS

EXERCISESETSREPETITION RANGE
Prone Cobras On Ball With Band Both Arms V·15310
Laying On Back On Ball Front Raise With Band Alternating Arms V·58230
Laying On Back On Ball Side Raise With Band Both Arms V·75230
Standing Shoulder Press With Band One Arm V·23130
Standing Overhead Pulldowns With Band Both Arms V·01330
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up V·02330
STAGE CLEAR! TOTAL VOLUME14360 REPS

DAY 37 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Band Standing Incline Press V·5647
Close-Grip Push-Up V·0547
Standing Chest Fly With Band Alternating Arms V·3547
Standing High Bicep Curl Alternating Arms V·11315
Standing Triceps Extension With Band Alternating Arms V·16312
Seated On Ball Bicep Curl With Band Both Arms In Front V·20312
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up V·02320
STAGE CLEAR! TOTAL VOLUME24261 REPS

DAY 47 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·15230
Walking Lunge V·06220
Adductor Side Steps V·05130
Standing Side Raise With Band Alternating Arms V·62310
Seated Front Raise On Ball With Band Both Arms V·12312
Standing One Leg Shoulder Press With Band Both Arms V·78220
Laying on Ball Abdominal Crunches Hands by Head With Band V·21330
STAGE CLEAR! TOTAL VOLUME16326 REPS

WEEK 3

DAY 18 MOVES · 22 SETS

EXERCISESETSREPETITION RANGE
Front Ball Squat With Band V·12310
Laying On Ground Feet On Ball Leg Curl Both Legs V·1138
Standing Chest Fly With Band Both Arms V·36315
Adductor Side Steps V·05210
Standard Grip Pushups Feet On Ball V·02310
Standing One Leg Bicep Curl With Band Both Arms V·40320
Standing Both Legs Over Head Tricep Extension Both Arms V·10210
Laying on Ball Abdominal Crunches Hands by Head With Band V·21330
STAGE CLEAR! TOTAL VOLUME22319 REPS

DAY 26 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press Alternating Arms V·24315
Standing Side Raise With Band Alternating Arms V·62312
Barrel Throws with Band V·01315
Standing Shrugs With Band V·01320
Standing Overhead Pulldowns With Band Both Arms V·01312
Laying on Ball Abdominal Crunches Hands by Head With Band V·21325
STAGE CLEAR! TOTAL VOLUME18297 REPS

DAY 37 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·1548
Static Side Lunges With Band V·0548
Push-Up V·10312
Ball Push Ups Ball On Ground V·03312
Standing High Bicep Curls Both Arms V·12415
Standing Kickbacks Both Arms With Band V·08415
Prone Iso Abs Feet On Ground V·03130
STAGE CLEAR! TOTAL VOLUME23286 REPS

DAY 46 MOVES · 14 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25412
Standing Full Range Lateral Raise With Band Both Arms V·36415
Standing Front Raise With Band Both Arms V·37130
Standing Upright Rear Delt Raise With Band Both Arms V·46130
Prone Cobras On Ball With Band Both Arms V·15130
Prone Iso Abs Feet On Ground V·03325
STAGE CLEAR! TOTAL VOLUME14273 REPS

WEEK 4

DAY 18 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
One Legged Squat Foot On Ball V·44312
Front To Back Lunge V·03315
Adductor Side Steps V·05310
Band Reverse-Grip Chest Press V·65415
Band One-Arm Standing Incline Flye V·37230
Standing Band Curl V·03420
Standing Kickbacks Both Arms With Band V·08420
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up V·02325
STAGE CLEAR! TOTAL VOLUME26466 REPS

DAY 25 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Prone Cobras On Ball With Band Both Arms V·15312
Laying On Back On Ball Front Raise With Band Alternating Arms V·58315
Laying On Back On Ball Side Raise With Band Both Arms V·75310
Standing Shoulder Press With Band One Arm V·23315
Standing Overhead Pulldowns With Band Both Arms V·01312
STAGE CLEAR! TOTAL VOLUME15192 REPS

DAY 37 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Band Standing Incline Press V·56315
Close-Grip Push-Up V·05315
Standing Chest Fly With Band Alternating Arms V·35312
Standing High Bicep Curl Alternating Arms V·11230
Standing Triceps Extension With Band Alternating Arms V·16230
Seated On Ball Bicep Curl With Band Both Arms In Front V·20120
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up V·02230
STAGE CLEAR! TOTAL VOLUME16326 REPS

DAY 47 MOVES · 19 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·15230
Walking Lunge V·06220
Adductor Side Steps V·05310
Standing Side Raise With Band Alternating Arms V·62310
Seated Front Raise On Ball With Band Both Arms V·12310
Standing One Leg Shoulder Press With Band Both Arms V·78310
Laying on Ball Abdominal Crunches Hands by Head With Band V·21330
STAGE CLEAR! TOTAL VOLUME19310 REPS