BEGINNER CARDIOACCELERATION PROGRAM
6 WEEKs18 DAYs286 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Be sure to read the details of the before starting this workout. In the second phase of the program (weeks 3-4), exercise time increases by 15 seconds to a total of 45 seconds per set. In the third phase of the program (weeks 5-6), exercise time increases by 15 seconds again to a total of 60 seconds per set.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 30 sec. |
| SUPERSET | ||
| Run in Place V·01 | 4 | 30 sec. |
| Barbell Bent-Over Row V·05 | 4 | 30 sec. |
| SUPERSET | ||
| Medicine Ball Overhead Throw V·01 | 4 | 30 sec. |
| Squat V·04 | 4 | 30 sec. |
| SUPERSET | ||
| Cable Woodchopper V·02 | 4 | 30 sec. |
| Standing Dumbbell Shoulder Press V·30 | 4 | 30 sec |
| SUPERSET | ||
| Barbell Step-Up V·06 | 4 | 30 sec |
| Barbell Curl V·06 | 4 | 30 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 30 sec |
| Triceps Pressdown V·10 | 4 | 30 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 30 sec |
| Back Extension V·01 | 4 | 30 sec |
| SUPERSET | ||
| Crunch V·07 | 4 | 30 sec |
| Cable External Rotation V·03 | 4 | 30 sec |
| SUPERSET | ||
| Cable Internal Rotation V·02 | 4 | 30 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Walking Lunge V·06 | 4 | 30 sec |
| SUPERSET | ||
| Incline Push-Up V·03 | 4 | 30 sec |
| Wide-Grip Lat Pulldown V·30 | 4 | 30 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 30 sec |
| Standing Dumbbell Shoulder Press V·30 | 4 | 30 sec |
| SUPERSET | ||
| Dumbbell Power Clean V·02 | 4 | 30 sec |
| Dumbbell Push Press V·31 | 4 | 30 sec |
| SUPERSET | ||
| Step-Up V·05 | 4 | 30 sec |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 30 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 30 sec |
| Hammer Curl V·03 | 4 | 30 sec |
| SUPERSET | ||
| Smith Machine Hang Power Clean V·03 | 4 | 30 sec |
| Plank V·03 | 4 | 30 sec |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 30 sec |
| One-Leg Leg Press Calf Raise V·01 | 4 | 30 sec |
| SUPERSET | ||
| Cable Toe Raise V·02 | 4 | 30 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 30 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 30 sec |
| Standing Barbell Push Press V·36 | 4 | 30 sec |
| SUPERSET | ||
| Run in Place V·01 | 4 | 30 sec |
| Seated Cable Row V·59 | 4 | 30 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 30 sec |
| Deadlift V·03 | 4 | 30 sec |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 30 sec |
| Standing Dumbbell Shrugs V·10 | 4 | 30 sec |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 4 | 30 sec |
| Close-Grip Bench Press V·15 | 4 | 30 sec |
| SUPERSET | ||
| Bench Hop Overs V·01 | 4 | 30 sec |
| Alternating Dumbbell Curl V·11 | 4 | 30 sec |
| SUPERSET | ||
| Mountain Climbers V·01 | 4 | 30 sec |
| Hanging Leg Raise V·05 | 4 | 30 sec |
| SUPERSET | ||
| Medicine Ball Overhead Throw V·01 | 4 | 30 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 30 sec. |
| SUPERSET | ||
| Run in Place V·01 | 4 | 30 sec. |
| Barbell Bent-Over Row V·05 | 4 | 30 sec. |
| SUPERSET | ||
| Medicine Ball Overhead Throw V·01 | 4 | 30 sec. |
| Squat V·04 | 4 | 30 sec. |
| SUPERSET | ||
| Cable Woodchopper V·02 | 4 | 30 sec. |
| Standing Dumbbell Shoulder Press V·30 | 4 | 30 sec |
| SUPERSET | ||
| Barbell Step-Up V·06 | 4 | 30 sec |
| Barbell Curl V·06 | 4 | 30 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 30 sec |
| Triceps Pressdown V·10 | 4 | 30 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 30 sec |
| Back Extension V·01 | 4 | 30 sec |
| SUPERSET | ||
| Crunch V·07 | 4 | 30 sec |
| Cable External Rotation V·03 | 4 | 30 sec |
| SUPERSET | ||
| Cable Internal Rotation V·02 | 4 | 30 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Walking Lunge V·06 | 4 | 30 sec |
| SUPERSET | ||
| Incline Push-Up V·03 | 4 | 30 sec |
| Wide-Grip Lat Pulldown V·30 | 4 | 30 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 30 sec |
| Standing Dumbbell Shoulder Press V·30 | 4 | 30 sec |
| SUPERSET | ||
| Dumbbell Power Clean V·02 | 4 | 30 sec |
| Dumbbell Push Press V·31 | 4 | 30 sec |
| SUPERSET | ||
| Step-Up V·05 | 4 | 30 sec |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 30 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 30 sec |
| Hammer Curl V·03 | 4 | 30 sec |
| SUPERSET | ||
| Smith Machine Hang Power Clean V·03 | 4 | 30 sec |
| Plank V·03 | 4 | 30 sec |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 30 sec |
| One-Leg Leg Press Calf Raise V·01 | 4 | 30 sec |
| SUPERSET | ||
| Cable Toe Raise V·02 | 4 | 30 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 30 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 30 sec |
| Standing Barbell Push Press V·36 | 4 | 30 sec |
| SUPERSET | ||
| Run in Place V·01 | 4 | 30 sec |
| Seated Cable Row V·59 | 4 | 30 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 30 sec |
| Deadlift V·03 | 4 | 30 sec |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 30 sec |
| Standing Dumbbell Shrugs V·10 | 4 | 30 sec |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 4 | 30 sec |
| Close-Grip Bench Press V·15 | 4 | 30 sec |
| SUPERSET | ||
| Bench Hop Overs V·01 | 4 | 30 sec |
| Alternating Dumbbell Curl V·11 | 4 | 30 sec |
| SUPERSET | ||
| Mountain Climbers V·01 | 4 | 30 sec |
| Hanging Leg Raise V·05 | 4 | 30 sec |
| SUPERSET | ||
| Medicine Ball Overhead Throw V·01 | 4 | 30 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 45 sec. |
| SUPERSET | ||
| Run in Place V·01 | 4 | 45 sec. |
| Barbell Bent-Over Row V·05 | 4 | 45 sec. |
| SUPERSET | ||
| Medicine Ball Overhead Throw V·01 | 4 | 45 sec. |
| Squat V·04 | 4 | 45 sec |
| SUPERSET | ||
| Cable Woodchopper V·02 | 4 | 45 sec |
| Standing Dumbbell Shoulder Press V·30 | 4 | 45 sec |
| SUPERSET | ||
| Step-Up V·05 | 4 | 45 sec |
| Barbell Curl V·06 | 4 | 45 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 45 sec |
| Triceps Pressdown V·10 | 4 | 45 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 45 sec |
| Back Extension V·01 | 4 | 45 sec |
| SUPERSET | ||
| Crunch V·07 | 4 | 45 sec |
| Cable External Rotation V·03 | 4 | 45 sec |
| SUPERSET | ||
| Cable Internal Rotation V·02 | 4 | 45 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Walking Lunge V·06 | 4 | 45 sec |
| SUPERSET | ||
| Incline Push-Up V·03 | 4 | 45 sec |
| Wide-Grip Lat Pulldown V·30 | 4 | 45 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 45 sec |
| Standing Dumbbell Shoulder Press V·30 | 4 | 45 sec |
| SUPERSET | ||
| Dumbbell Hang Clean V·02 | 4 | 45 sec |
| Dumbbell Push Press V·31 | 4 | 45 sec (alternating) |
| SUPERSET | ||
| Step-Up V·05 | 4 | 45 sec |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 45 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 45 sec |
| Hammer Curl V·03 | 4 | 45 sec |
| SUPERSET | ||
| Smith Machine Hang Power Clean V·03 | 4 | 45 sec |
| Plank V·03 | 4 | 45 sec |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 45 sec |
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | 45 sec |
| SUPERSET | ||
| Cable Toe Raise V·02 | 4 | 45 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 45 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 45 sec |
| Standing Barbell Push Press V·36 | 4 | 45 sec |
| SUPERSET | ||
| Run in Place V·01 | 4 | 45 sec |
| Seated Cable Row V·59 | 4 | 45 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 45 sec |
| Deadlift V·03 | 4 | 45 sec |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 45 sec |
| Barbell Shrug V·05 | 4 | 45 sec |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 45 sec |
| Close-Grip Bench Press V·15 | 4 | 45 sec |
| SUPERSET | ||
| Bench Hop Overs V·01 | 4 | 45 sec |
| Alternating Dumbbell Curl V·11 | 4 | 45 sec |
| SUPERSET | ||
| Mountain Climbers V·01 | 4 | 45 sec |
| Hanging Leg Raise V·05 | 4 | 45 sec |
| SUPERSET | ||
| Medicine Ball Overhead Throw V·01 | 4 | 45 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 45 sec. |
| SUPERSET | ||
| Run in Place V·01 | 4 | 45 sec. |
| Barbell Bent-Over Row V·05 | 4 | 45 sec. |
| SUPERSET | ||
| Medicine Ball Overhead Throw V·01 | 4 | 45 sec. |
| Squat V·04 | 4 | 45 sec |
| SUPERSET | ||
| Cable Woodchopper V·02 | 4 | 45 sec |
| Standing Dumbbell Shoulder Press V·30 | 4 | 45 sec |
| SUPERSET | ||
| Step-Up V·05 | 4 | 45 sec |
| Barbell Curl V·06 | 4 | 45 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 45 sec |
| Triceps Pressdown V·10 | 4 | 45 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 45 sec |
| Back Extension V·01 | 4 | 45 sec |
| SUPERSET | ||
| Crunch V·07 | 4 | 45 sec |
| Cable External Rotation V·03 | 4 | 45 sec |
| SUPERSET | ||
| Cable Internal Rotation V·02 | 4 | 45 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Walking Lunge V·06 | 4 | 45 sec |
| SUPERSET | ||
| Incline Push-Up V·03 | 4 | 45 sec |
| Wide-Grip Lat Pulldown V·30 | 4 | 45 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 45 sec |
| Standing Dumbbell Shoulder Press V·30 | 4 | 45 sec |
| SUPERSET | ||
| Dumbbell Hang Clean V·02 | 4 | 45 sec |
| Dumbbell Push Press V·31 | 4 | 45 sec (alternating) |
| SUPERSET | ||
| Step-Up V·05 | 4 | 45 sec |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 45 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 45 sec |
| Hammer Curl V·03 | 4 | 45 sec |
| SUPERSET | ||
| Smith Machine Hang Power Clean V·03 | 4 | 45 sec |
| Plank V·03 | 4 | 45 sec |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 45 sec |
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | 45 sec |
| SUPERSET | ||
| Cable Toe Raise V·02 | 4 | 45 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 45 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 45 sec |
| Standing Barbell Push Press V·36 | 4 | 45 sec |
| SUPERSET | ||
| Run in Place V·01 | 4 | 45 sec |
| Seated Cable Row V·59 | 4 | 45 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 45 sec |
| Deadlift V·03 | 4 | 45 sec |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 45 sec |
| Barbell Shrug V·05 | 4 | 45 sec |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 45 sec |
| Close-Grip Bench Press V·15 | 4 | 45 sec |
| SUPERSET | ||
| Bench Hop Overs V·01 | 4 | 45 sec |
| Alternating Dumbbell Curl V·11 | 4 | 45 sec |
| SUPERSET | ||
| Mountain Climbers V·01 | 4 | 45 sec |
| Hanging Leg Raise V·05 | 4 | 45 sec |
| SUPERSET | ||
| Medicine Ball Overhead Throw V·01 | 4 | 45 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 60 sec |
| SUPERSET | ||
| Run in Place V·01 | 4 | 60 sec |
| Barbell Bent-Over Row V·05 | 4 | 60 sec |
| SUPERSET | ||
| Squat V·04 | 4 | 60 sec |
| SUPERSET | ||
| Cable Woodchopper V·02 | 4 | 60 sec |
| Standing Dumbbell Shoulder Press V·30 | 4 | 60 sec |
| SUPERSET | ||
| Step-Up V·05 | 4 | 60 sec |
| Barbell Curl V·06 | 4 | 60 sec |
| SUPERSET | ||
| Step-Up V·05 | 4 | 60 sec |
| Triceps Pressdown V·10 | 4 | 60 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 60 sec |
| Back Extension V·01 | 4 | 60 sec |
| SUPERSET | ||
| Crunch V·07 | 4 | 60 sec |
| Cable External Rotation V·03 | 4 | 60 sec |
| SUPERSET | ||
| Cable Internal Rotation V·02 | 4 | 60 sec |
| STAGE CLEAR! TOTAL VOLUME | 60 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Walking Lunge V·06 | 4 | 60 sec |
| SUPERSET | ||
| Incline Push-Up V·03 | 4 | 60 sec |
| Wide-Grip Lat Pulldown V·30 | 4 | 60 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 60 sec |
| Flat Bench Dumbbell Press V·01 | 4 | 60 sec |
| SUPERSET | ||
| Dumbbell Power Clean V·02 | 4 | 60 sec |
| Standing Alternating Dumbbell Shoulder Press V·29 | 4 | 60 sec |
| SUPERSET | ||
| Step-Up V·05 | 4 | 60 sec |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 60 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 60 sec |
| Hammer Curl V·03 | 4 | 60 sec |
| SUPERSET | ||
| Smith Machine Hang Power Clean V·03 | 4 | 60 sec |
| Plank V·03 | 4 | 60 sec |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 60 sec |
| One-Leg Standing Calf Raise V·16 | 4 | 60 sec |
| SUPERSET | ||
| Cable Toe Raise V·02 | 4 | 60 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 60 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 60 sec |
| Standing Barbell Push Press V·36 | 4 | 60 sec |
| SUPERSET | ||
| Run in Place V·01 | 4 | 60 sec |
| Seated Cable Row V·59 | 4 | 60 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 60 sec |
| Barbell Deadlift V·03 | 4 | 60 sec |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 60 sec |
| Standing Dumbbell Shrugs V·10 | 4 | 60 sec |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 60 sec |
| Close-Grip Bench Press V·15 | 4 | 60 sec |
| SUPERSET | ||
| Bench Hop Overs V·01 | 4 | 60 sec |
| Alternating Dumbbell Curl V·11 | 4 | 60 sec |
| SUPERSET | ||
| Mountain Climbers V·01 | 4 | 60 sec |
| Hanging Leg Raise V·05 | 4 | 60 sec |
| SUPERSET | ||
| Medicine Ball Overhead Throw V·01 | 4 | 60 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 60 sec. |
| SUPERSET | ||
| Run in Place V·01 | 4 | 60 sec |
| Barbell Bent-Over Row V·05 | 4 | 60 sec |
| SUPERSET | ||
| Squat V·04 | 4 | 60 sec |
| SUPERSET | ||
| Cable Woodchopper V·02 | 4 | 60 sec. |
| Standing Dumbbell Shoulder Press V·30 | 4 | 60 sec |
| SUPERSET | ||
| Step-Up V·05 | 4 | 60 sec |
| Barbell Curl V·06 | 4 | 60 sec |
| SUPERSET | ||
| Step-Up V·05 | 4 | 60 sec |
| Triceps Pressdown V·10 | 4 | 60 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 60 sec |
| Back Extension V·01 | 4 | 60 sec |
| SUPERSET | ||
| Crunch V·07 | 4 | 60 sec |
| Cable External Rotation V·03 | 4 | 60 sec |
| SUPERSET | ||
| Cable Internal Rotation V·02 | 4 | 60 sec |
| STAGE CLEAR! TOTAL VOLUME | 60 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Walking Lunge V·06 | 4 | 60 sec |
| SUPERSET | ||
| Incline Push-Up V·03 | 4 | 60 sec |
| Wide-Grip Lat Pulldown V·30 | 4 | 60 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 60 sec |
| Flat Bench Dumbbell Press V·01 | 4 | 60 sec |
| SUPERSET | ||
| Dumbbell Power Clean V·02 | 4 | 60 sec |
| Standing Alternating Dumbbell Shoulder Press V·29 | 4 | 60 sec |
| SUPERSET | ||
| Step-Up V·05 | 4 | 60 sec |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 60 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 60 sec |
| Hammer Curl V·03 | 4 | 60 sec |
| SUPERSET | ||
| Smith Machine Hang Power Clean V·03 | 4 | 60 sec |
| Plank V·03 | 4 | 60 sec |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 60 sec |
| One-Leg Standing Calf Raise V·16 | 4 | 60 sec |
| SUPERSET | ||
| Cable Toe Raise V·02 | 4 | 60 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 60 sec |
| SUPERSET | ||
| Kettlebell Swing V·01 | 4 | 60 sec |
| Standing Barbell Push Press V·36 | 4 | 60 sec |
| SUPERSET | ||
| Run in Place V·01 | 4 | 60 sec |
| Seated Cable Row V·59 | 4 | 60 sec |
| SUPERSET | ||
| Step-Up With Rising Knee V·08 | 4 | 60 sec |
| Barbell Deadlift V·03 | 4 | 60 sec |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 60 sec |
| Standing Dumbbell Shrugs V·10 | 4 | 60 sec |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 60 sec |
| Close-Grip Bench Press V·15 | 4 | 60 sec |
| SUPERSET | ||
| Bench Hop Overs V·01 | 4 | 60 sec |
| Alternating Dumbbell Curl V·11 | 4 | 60 sec |
| SUPERSET | ||
| Mountain Climbers V·01 | 4 | 60 sec |
| Hanging Leg Raise V·05 | 4 | 60 sec |
| SUPERSET | ||
| Medicine Ball Overhead Throw V·01 | 4 | 60 sec |
| STAGE CLEAR! TOTAL VOLUME | 64 | — |