BREAK-IN ROUTINE #1
13 WEEKs78 DAYs494 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
A first weight-training program needing only a pair of dumbbells. Train weights four days a week and do aerobic work twice: Day 1 falls on Monday and Thursday, Day 2 on Tuesday and Friday, Day 3 (abs and cardio) on Wednesday and Saturday; Sunday is off. Weeks 1-6 follow the charts as printed. After week 6 add a set everywhere and work at 13-15 reps; after week 10 go to four sets at 10-12 reps - abs and calves keep their printed rep ranges throughout. Aerobic work rises from 10 to 20 to 30 minutes across the phases.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 2 | 15-20 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 2 | 15-20 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 15-20 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 15-20 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 2 | 15-20 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 15-20 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 15-20 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 240–340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 10 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 3 | 13-15 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 3 | 13-15 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 13-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 312–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 13-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 324–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 3 | 13-15 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 3 | 13-15 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 13-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 312–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 13-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 324–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 3 | 13-15 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 3 | 13-15 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 13-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 312–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 13-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 324–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 3 | 13-15 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 3 | 13-15 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 13-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 312–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 13-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 324–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
WEEK 9
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 3 | 13-15 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 3 | 13-15 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 13-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 312–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 13-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 324–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 3 | 13-15 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 3 | 13-15 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 13-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 312–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 13-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 324–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
WEEK 10
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 3 | 13-15 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 3 | 13-15 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 13-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 312–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 13-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 324–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 3 | 13-15 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 3 | 13-15 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 13-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 312–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 13-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 13-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 13-15 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 3 | 13-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 324–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
WEEK 11
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 4 | 10-12 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 4 | 10-12 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 4 | 10-12 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 320–384 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 4 | 10-12 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 360–488 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 120–200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 4 | 10-12 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 4 | 10-12 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 4 | 10-12 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 320–384 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 4 | 10-12 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 360–488 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 120–200 REPS |
WEEK 12
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 4 | 10-12 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 4 | 10-12 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 4 | 10-12 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 320–384 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 4 | 10-12 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 360–488 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 120–200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 4 | 10-12 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 4 | 10-12 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 4 | 10-12 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 320–384 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 4 | 10-12 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 360–488 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 120–200 REPS |
WEEK 13
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 4 | 10-12 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 4 | 10-12 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 4 | 10-12 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 320–384 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 4 | 10-12 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 360–488 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 120–200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 against the wall if unable to perform on the floor | 4 | 10-12 |
| REST — 90 seconds | ||
| Two-Arm Rows V·15 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Fly V·11 performed on the floor if you don't have access to an exercise bench | 4 | 10-12 |
| REST — 90 seconds | ||
| Dumbbell Curl V·12 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 4 | 10-12 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 320–384 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 4 | 10-12 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 4 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (one leg) V·15 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 4 | 10-12 |
| REST — 90 seconds | ||
| Standing Calf Raise (two legs using dumbbells) V·05 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 4 | 10-12 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 32 | 360–488 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 120–200 REPS |