CIRCUIT MAXIMUS
1 WEEK7 DAYs107 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 3 | 10 |
| Incline Dumbbell Row V·121 | 3 | 10 |
| Step-Up V·05 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Dumbbell Behind-Back Shrug V·04 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Dumbbell Lying Triceps Extension V·16 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Dumbbell Wrist Curl V·03 | 3 | 10 |
| Crunch V·07 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 1 | 100 |
| Straight-Arm Pulldown V·04 | 1 | 100 |
| Romanian Deadlift V·03 | 1 | 100 |
| Face Pull V·02 | 1 | 100 |
| Straight-Arm Pushdown V·03 | 1 | 100 |
| Standing Calf Raise V·08 | 1 | 100 |
| Rope Triceps Pressdown V·08 | 1 | 100 |
| Rope Cable Hammer Curl V·05 | 1 | 100 |
| Standing Reverse Wrist Curl V·05 | 1 | 100 |
| Rope Cable Crunch V·13 | 1 | 100 |
| STAGE CLEAR! TOTAL VOLUME | 10 | 1000 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Machine Flye V·24 | 1 | 15 |
| Straight-Arm Pulldown V·04 | 1 | 15 |
| Lying Leg Curl V·04 | 1 | 15 |
| Machine Lateral Raise V·05 | 1 | 15 |
| Straight-Arm Pushdown V·03 | 1 | 15 |
| Seated Calf Raise V·06 | 1 | 15 |
| Machine Triceps Extension V·08 | 1 | 15 |
| Barbell Preacher Curl V·01 | 1 | 15 |
| Barbell Wrist Curl V·01 | 1 | 15 |
| Hip Thrust V·03 | 1 | 15 |
| Machine Chest Press V·52 | 1 | 10 |
| Wide-Grip Lat Pulldown V·30 | 1 | 10 |
| Band Step-Up V·01 | 1 | 10 |
| Dumbbell Overhead Triceps Extension V·06 | 1 | 10 |
| Incline Dumbbell Curl V·05 | 1 | 10 |
| Barbell Behind-Back Wrist Curl V·02 | 1 | 10 |
| Cable Woodchopper V·02 | 1 | 10 |
| Dumbbell Bench Press V·01 | 1 | 5 |
| Dumbbell Row V·15 | 1 | 5 |
| Deadlift V·03 | 1 | 5 |
| Standing Barbell Shoulder Press V·35 | 1 | 5 |
| Barbell Shrug V·05 | 1 | 5 |
| Standing Calf Raise V·08 | 1 | 5 |
| Triceps Dip V·04 | 1 | 5 |
| Barbell Curl V·06 | 1 | 5 |
| Barbell Wrist Curl V·01 | 1 | 5 |
| Smith Machine Crunch V·05 | 1 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 30 |
| Power Row V·06 | 1 | 30 |
| Squat V·04 | 1 | 30 |
| Barbell Upright Row V·04 | 1 | 30 |
| Barbell Power Shrug V·01 | 1 | 30 |
| Seated Calf Raise V·06 | 1 | 30 |
| Barbell Lying Triceps Extension V·06 | 1 | 30 |
| Seated Barbell Curl V·21 | 1 | 30 |
| Barbell Wrist Curl V·01 | 1 | 30 |
| Barbell Roll Out V·01 | 1 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 10 | 300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 3 | 6-8 |
| Incline Dumbbell Row V·121 | 3 | 6-8 |
| Step-Up V·05 | 3 | 6-8 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 6-8 |
| Straight-Arm Pushdown V·03 | 3 | 12-15 |
| Triceps Pressdown V·10 | 3 | 12-15 |
| Cable Curl V·09 | 3 | 12-15 |
| Rope Cable Crunch V·13 | 3 | 16-20 |
| Standing Calf Raise V·08 | 3 | 16-20 |
| Barbell Reverse Wrist Curl V·01 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 324–411 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 1 | 6-8 |
| Seated Cable Row V·59 | 1 | 6-8 |
| Band Step-Up V·01 | 1 | 6-8 |
| Dumbbell Shoulder Press V·04 | 1 | 6-8 |
| Dumbbell Shrug V·10 | 1 | 6-8 |
| Standing Calf Raise V·08 | 1 | 6-8 |
| Dumbbell Overhead Triceps Extension V·06 | 1 | 6-8 |
| Dumbbell Curl V·12 | 1 | 6-8 |
| Dumbbell Wrist Curl V·03 | 1 | 6-8 |
| Hip Thrust V·03 | 1 | 6-8 |
| Crunch V·07 | 1 | 12-15 |
| Dumbbell Reverse Wrist Curl V·03 | 1 | 12-15 |
| Incline Dumbbell Curl V·05 | 1 | 12-15 |
| Dumbbell Kickback V·05 | 1 | 12-15 |
| Seated Calf Raise V·06 | 1 | 12-15 |
| Prone Incline Dumbbell Shrug V·17 | 1 | 12-15 |
| Machine Rear-Delt Flye V·02 | 1 | 12-15 |
| Walking Lunge V·06 | 1 | 12-15 |
| Wide-Grip Lat Pulldown V·30 | 1 | 12-15 |
| Incline Dumbbell Flye V·08 | 1 | 12-15 |
| Cable Crossover V·03 | 1 | 16-20 |
| Straight-Arm Pulldown V·04 | 1 | 16-20 |
| Romanian Deadlift V·03 | 1 | 16-20 |
| Dumbbell Lateral Raise V·45 | 1 | 16-20 |
| Straight-Arm Pushdown V·03 | 1 | 16-20 |
| Cable Toe Raise V·02 | 1 | 16-20 |
| Reverse-Grip Triceps Pressdown V·06 | 1 | 16-20 |
| Dumbbell Concentration Curl V·03 | 1 | 16-20 |
| Barbell Behind-Back Wrist Curl V·02 | 1 | 16-20 |
| Cable Woodchopper V·02 | 1 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 340–430 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 3 | Failure |
| Straight-Arm Pulldown V·04 | 3 | Failure |
| Dumbbell Reverse Lunge V·03 | 3 | Failure |
| Cable Lateral Raise V·39 | 3 | Failure |
| Cable Shrug V·04 | 3 | Failure |
| Standing Calf Raise V·08 | 3 | Failure |
| Triceps Pressdown V·10 | 3 | Failure |
| Cable Curl V·09 | 3 | Failure |
| Dumbbell Wrist Curl V·03 | 3 | Failure |
| Rope Cable Crunch V·13 | 3 | Failure |
| STAGE CLEAR! TOTAL VOLUME | 30 | — |