COMPLEX TRAINING – WEEKS 1-4
4 WEEKs16 DAYs248 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 5 |
| POWER COMPLEX | ||
| Power Push-Up V·09 | 3 | 3 |
| Medicine Ball Chest Press Throw V·05 | 3 | 3 |
| STRENGTH COMPLEX | ||
| Incline Bench Press V·05 | 3 | 5 |
| Dumbbell Flye V·11 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| COMPOUND SET | ||
| Low-Pulley Cable Crossover V·05 | 3 | 6-8 |
| Cable Crossover V·03 | 3 | 6-8 |
| Medicine Ball Overhead Triceps Extension Throw V·17 | 3 | 3 |
| STRENGTH COMPLEX | ||
| Dumbbell Overhead Triceps Extension V·06 | 3 | 5 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| COMPOUND SET | ||
| Reverse-Grip Triceps Pressdown V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 6-8 |
| Weighted Crunch V·03 | 2 | 5 |
| POWER COMPLEX | ||
| Medicine Ball Crunch Throw V·06 | 2 | 3 |
| Cable Woodchopper V·02 | 2 | 3 |
| STRENGTH COMPLEX | ||
| Cable Oblique Pushdown V·02 | 2 | 5 |
| Hanging Leg Raise V·05 | 2 | To failure |
| Crunch V·07 | 2 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 260–312 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Smith Machine Row V·27 | 3 | 5 |
| POWER COMPLEX | ||
| Smith Machine Power Row V·30 | 3 | 3 |
| Dumbbell Power Row V·18 | 3 | 3 |
| STRENGTH COMPLEX | ||
| Dumbbell Bent-Over Row V·13 | 3 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 6-8 |
| COMPOUND SET | ||
| Straight-Arm Pulldown V·04 | 3 | 6-8 |
| Standing Lat Pulldown V·37 | 3 | 6-8 |
| Medicine Ball Biceps Curl Throw V·65 | 3 | 3 |
| STRENGTH COMPLEX | ||
| Barbell Curl V·06 | 3 | 5 |
| Prone Incline Dumbbell Curl V·01 | 3 | 6-8 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| COMPOUND SET | ||
| High Cable Curl V·14 | 3 | 6-8 |
| Rope Cable Hammer Curl V·05 | 3 | 6-8 |
| Barbell Reverse Wrist Curl V·01 | 3 | 6-8 |
| Barbell Wrist Curl V·01 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 252–312 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Shoulder Press V·19 | 3 | 5 |
| POWER COMPLEX | ||
| Smith Machine Shoulder Press Throw V·22 | 3 | 3 |
| High Pull V·01 | 3 | 3 |
| STRENGTH COMPLEX | ||
| Upright Row V·04 | 3 | 5 |
| Dumbbell Lateral Raise V·45 | 3 | 6-8 |
| Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| COMPOUND SET | ||
| Dumbbell Front Raise V·44 | 3 | 6-8 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 6-8 |
| Barbell Power Shrug V·01 | 3 | 3 |
| STRENGTH COMPLEX | ||
| Barbell Shrug V·05 | 3 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| Straight-Arm Dip V·02 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 180–216 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 5 |
| POWER COMPLEX | ||
| Jump Squat V·02 | 3 | 3 |
| Depth Jump V·01 | 3 | 3 |
| STRENGTH COMPLEX | ||
| Squat V·04 | 3 | 5 |
| Barbell Reverse Lunge V·02 | 3 | 6-8 |
| Front Squat V·04 | 3 | 6-8 |
| COMPOUND SET | ||
| Leg Extension V·04 | 3 | 6-8 |
| Leg Curl V·04 | 3 | 6-8 |
| Standing Calf Raise V·08 | 3 | 5 |
| POWER COMPLEX | ||
| Calf Jumps V·01 | 3 | 3 |
| Seated Calf Raise (Toes In) V·08 | 3 | 6-8 |
| Seated Calf Raise (Toes Out) V·07 | 3 | 6-8 |
| COMPOUND SET | ||
| Leg Press Calf Raise (toes out) V·03 | 3 | 6-8 |
| Leg Press Calf Raise V·04 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 42 | 216–264 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 4 |
| POWER COMPLEX | ||
| Power Push-Up V·09 | 3 | 4 |
| Medicine Ball Chest Press Throw V·05 | 3 | 4 |
| STRENGTH COMPLEX | ||
| Incline Bench Press V·05 | 3 | 4 |
| Dumbbell Flye V·11 | 3 | 9-11 |
| Dumbbell Bench Press V·01 | 3 | 9-11 |
| COMPOUND SET | ||
| Low-Pulley Cable Crossover V·05 | 3 | 9-11 |
| Cable Crossover V·03 | 3 | 9-11 |
| Medicine Ball Overhead Triceps Extension Throw V·17 | 3 | 4 |
| STRENGTH COMPLEX | ||
| Dumbbell Overhead Triceps Extension V·06 | 3 | 4 |
| Close-Grip Bench Press V·15 | 3 | 9-11 |
| Barbell Lying Triceps Extension V·06 | 3 | 9-11 |
| COMPOUND SET | ||
| Reverse-Grip Triceps Pressdown V·06 | 3 | 9-11 |
| Triceps Pressdown V·10 | 3 | 9-11 |
| Weighted Crunch V·03 | 2 | 4 |
| POWER COMPLEX | ||
| Medicine Ball Crunch Throw V·06 | 2 | 4 |
| Cable Woodchopper V·02 | 2 | 4 |
| STRENGTH COMPLEX | ||
| Cable Oblique Pushdown V·02 | 2 | 4 |
| Hanging Leg Raise V·05 | 2 | To failure |
| Crunch V·07 | 2 | 9-11 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 338–390 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Smith Machine Row V·27 | 3 | 4 |
| POWER COMPLEX | ||
| Smith Machine Power Row V·30 | 3 | 4 |
| Dumbbell Power Row V·18 | 3 | 4 |
| STRENGTH COMPLEX | ||
| Dumbbell Bent-Over Row V·13 | 3 | 4 |
| Wide-Grip Lat Pulldown V·30 | 3 | 9-11 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 9-11 |
| COMPOUND SET | ||
| Straight-Arm Pulldown V·04 | 3 | 9-11 |
| Standing Lat Pulldown V·37 | 3 | 9-11 |
| Medicine Ball Biceps Curl Throw V·65 | 3 | 4 |
| STRENGTH COMPLEX | ||
| Barbell Curl V·06 | 3 | 4 |
| Prone Incline Dumbbell Curl V·01 | 3 | 9-11 |
| Incline Dumbbell Curl V·05 | 3 | 9-11 |
| COMPOUND SET | ||
| High Cable Curl V·14 | 3 | 9-11 |
| Rope Cable Hammer Curl V·05 | 3 | 9-11 |
| Barbell Reverse Wrist Curl V·01 | 3 | 9-11 |
| Barbell Wrist Curl V·01 | 3 | 9-11 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 342–402 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Shoulder Press V·19 | 3 | 4 |
| POWER COMPLEX | ||
| Smith Machine Shoulder Press Throw V·22 | 3 | 4 |
| High Pull V·01 | 3 | 4 |
| STRENGTH COMPLEX | ||
| Upright Row V·04 | 3 | 4 |
| Dumbbell Lateral Raise V·45 | 3 | 9-11 |
| Dumbbell Shoulder Press V·04 | 3 | 9-11 |
| COMPOUND SET | ||
| Dumbbell Front Raise V·44 | 3 | 9-11 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 9-11 |
| Barbell Power Shrug V·01 | 3 | 4 |
| STRENGTH COMPLEX | ||
| Barbell Shrug V·05 | 3 | 4 |
| Dumbbell Shrug V·10 | 3 | 9-11 |
| Straight-Arm Dip V·02 | 3 | 9-11 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 234–270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 4 |
| POWER COMPLEX | ||
| Jump Squat V·02 | 3 | 4 |
| Depth Jump V·01 | 3 | 4 |
| STRENGTH COMPLEX | ||
| Squat V·04 | 3 | 4 |
| Barbell Reverse Lunge V·02 | 3 | 9-11 |
| Front Squat V·04 | 3 | 9-11 |
| COMPOUND SET | ||
| Leg Extension V·04 | 3 | 9-11 |
| Leg Curl V·04 | 3 | 9-11 |
| Standing Calf Raise V·08 | 3 | 4 |
| POWER COMPLEX | ||
| Calf Jumps V·01 | 3 | 4 |
| Seated Calf Raise (Toes In) V·08 | 3 | 9-11 |
| Seated Calf Raise (Toes Out) V·07 | 3 | 9-11 |
| COMPOUND SET | ||
| Leg Press Calf Raise (toes out) V·03 | 3 | 9-11 |
| Leg Press Calf Raise V·04 | 3 | 9-11 |
| STAGE CLEAR! TOTAL VOLUME | 42 | 288–336 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| POWER COMPLEX | ||
| Power Push-Up V·09 | 3 | 5 |
| Medicine Ball Chest Press Throw V·05 | 3 | 5 |
| STRENGTH COMPLEX | ||
| Incline Bench Press V·05 | 3 | 3 |
| Dumbbell Flye V·11 | 3 | 12-15 |
| Dumbbell Bench Press V·01 | 3 | 12-15 |
| COMPOUND SET | ||
| Low-Pulley Cable Crossover V·05 | 3 | 12-15 |
| Cable Crossover V·03 | 3 | 12-15 |
| Medicine Ball Overhead Triceps Extension Throw V·17 | 3 | 5 |
| STRENGTH COMPLEX | ||
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Close-Grip Bench Press V·15 | 3 | 12-15 |
| Barbell Lying Triceps Extension V·06 | 3 | 12-15 |
| COMPOUND SET | ||
| Reverse-Grip Triceps Pressdown V·06 | 3 | 12-15 |
| Triceps Pressdown V·10 | 3 | 12-15 |
| Weighted Crunch V·03 | 2 | 3 |
| POWER COMPLEX | ||
| Medicine Ball Crunch Throw V·06 | 2 | 5 |
| Cable Woodchopper V·02 | 2 | 5 |
| STRENGTH COMPLEX | ||
| Cable Oblique Pushdown V·02 | 2 | 3 |
| Hanging Leg Raise V·05 | 2 | To failure |
| Crunch V·07 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 416–494 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Smith Machine Row V·27 | 3 | 3 |
| POWER COMPLEX | ||
| Smith Machine Power Row V·30 | 3 | 5 |
| Dumbbell Power Row V·18 | 3 | 5 |
| STRENGTH COMPLEX | ||
| Dumbbell Bent-Over Row V·13 | 3 | 3 |
| Wide-Grip Lat Pulldown V·30 | 3 | 12-15 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 12-15 |
| COMPOUND SET | ||
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| Standing Lat Pulldown V·37 | 3 | 12-15 |
| Medicine Ball Biceps Curl Throw V·65 | 3 | 5 |
| STRENGTH COMPLEX | ||
| Barbell Curl V·06 | 3 | 3 |
| Prone Incline Dumbbell Curl V·01 | 3 | 12-15 |
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| COMPOUND SET | ||
| High Cable Curl V·14 | 3 | 12-15 |
| Rope Cable Hammer Curl V·05 | 3 | 12-15 |
| Barbell Reverse Wrist Curl V·01 | 3 | 12-15 |
| Barbell Wrist Curl V·01 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 432–522 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Shoulder Press V·19 | 3 | 3 |
| POWER COMPLEX | ||
| Smith Machine Shoulder Press Throw V·22 | 3 | 5 |
| High Pull V·01 | 3 | 5 |
| STRENGTH COMPLEX | ||
| Upright Row V·04 | 3 | 3 |
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| Dumbbell Shoulder Press V·04 | 3 | 12-15 |
| COMPOUND SET | ||
| Dumbbell Front Raise V·44 | 3 | 12-15 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| Barbell Power Shrug V·01 | 3 | 5 |
| STRENGTH COMPLEX | ||
| Barbell Shrug V·05 | 3 | 3 |
| Dumbbell Shrug V·10 | 3 | 12-15 |
| Straight-Arm Dip V·02 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 288–342 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 3 |
| POWER COMPLEX | ||
| Jump Squat V·02 | 3 | 5 |
| Depth Jump V·01 | 3 | 5 |
| STRENGTH COMPLEX | ||
| Squat V·04 | 3 | 3 |
| Barbell Reverse Lunge V·02 | 3 | 12-15 |
| Front Squat V·04 | 3 | 12-15 |
| COMPOUND SET | ||
| Leg Extension V·04 | 3 | 12-15 |
| Leg Curl V·04 | 3 | 12-15 |
| Standing Calf Raise V·08 | 3 | 3 |
| POWER COMPLEX | ||
| Calf Jumps V·01 | 3 | 5 |
| Seated Calf Raise (Toes In) V·08 | 3 | 12-15 |
| Seated Calf Raise (Toes Out) V·07 | 3 | 12-15 |
| COMPOUND SET | ||
| Leg Press Calf Raise (toes out) V·03 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 42 | 360–432 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 2 |
| POWER COMPLEX | ||
| Power Push-Up V·09 | 3 | 6 |
| Medicine Ball Chest Press Throw V·05 | 3 | 6 |
| STRENGTH COMPLEX | ||
| Incline Bench Press V·05 | 3 | 2 |
| Dumbbell Flye V·11 | 3 | 16-20 |
| Dumbbell Bench Press V·01 | 3 | 16-20 |
| COMPOUND SET | ||
| Low-Pulley Cable Crossover V·05 | 3 | 16-20 |
| Cable Crossover V·03 | 3 | 16-20 |
| Medicine Ball Overhead Triceps Extension Throw V·17 | 3 | 6 |
| STRENGTH COMPLEX | ||
| Dumbbell Overhead Triceps Extension V·06 | 3 | 2 |
| Close-Grip Bench Press V·15 | 3 | 16-20 |
| Barbell Lying Triceps Extension V·06 | 3 | 16-20 |
| COMPOUND SET | ||
| Reverse-Grip Triceps Pressdown V·06 | 3 | 16-20 |
| Triceps Pressdown V·10 | 3 | 16-20 |
| Weighted Crunch V·03 | 2 | 2 |
| POWER COMPLEX | ||
| Medicine Ball Crunch Throw V·06 | 2 | 6 |
| Cable Woodchopper V·02 | 2 | 6 |
| STRENGTH COMPLEX | ||
| Cable Oblique Pushdown V·02 | 2 | 2 |
| Hanging Leg Raise V·05 | 2 | To failure |
| Crunch V·07 | 2 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 520–624 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Smith Machine Row V·27 | 3 | 2 |
| POWER COMPLEX | ||
| Smith Machine Power Row V·30 | 3 | 6 |
| Dumbbell Power Row V·18 | 3 | 6 |
| STRENGTH COMPLEX | ||
| Dumbbell Bent-Over Row V·13 | 3 | 2 |
| Wide-Grip Lat Pulldown V·30 | 3 | 16-20 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 16-20 |
| COMPOUND SET | ||
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| Standing Lat Pulldown V·37 | 3 | 16-20 |
| Medicine Ball Biceps Curl Throw V·65 | 3 | 6 |
| STRENGTH COMPLEX | ||
| Barbell Curl V·06 | 3 | 2 |
| Prone Incline Dumbbell Curl V·01 | 3 | 16-20 |
| Incline Dumbbell Curl V·05 | 3 | 16-20 |
| COMPOUND SET | ||
| High Cable Curl V·14 | 3 | 16-20 |
| Rope Cable Hammer Curl V·05 | 3 | 16-20 |
| Barbell Reverse Wrist Curl V·01 | 3 | 16-20 |
| Barbell Wrist Curl V·01 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 552–672 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Shoulder Press V·19 | 3 | 2 |
| POWER COMPLEX | ||
| Smith Machine Shoulder Press Throw V·22 | 3 | 6 |
| High Pull V·01 | 3 | 6 |
| STRENGTH COMPLEX | ||
| Upright Row V·04 | 3 | 2 |
| Dumbbell Lateral Raise V·45 | 3 | 16-20 |
| Dumbbell Shoulder Press V·04 | 3 | 16-20 |
| COMPOUND SET | ||
| Dumbbell Front Raise V·44 | 3 | 16-20 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| Barbell Power Shrug V·01 | 3 | 6 |
| STRENGTH COMPLEX | ||
| Barbell Shrug V·05 | 3 | 2 |
| Dumbbell Shrug V·10 | 3 | 16-20 |
| Straight-Arm Dip V·02 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 360–432 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 2 |
| POWER COMPLEX | ||
| Jump Squat V·02 | 3 | 6 |
| Depth Jump V·01 | 3 | 6 |
| STRENGTH COMPLEX | ||
| Squat V·04 | 3 | 2 |
| Barbell Reverse Lunge V·02 | 3 | 16-20 |
| Front Squat V·04 | 3 | 16-20 |
| COMPOUND SET | ||
| Leg Extension V·04 | 3 | 16-20 |
| Leg Curl V·04 | 3 | 16-20 |
| Standing Calf Raise V·08 | 3 | 2 |
| POWER COMPLEX | ||
| Calf Jumps V·01 | 3 | 6 |
| Seated Calf Raise (Toes In) V·08 | 3 | 16-20 |
| Seated Calf Raise (Toes Out) V·07 | 3 | 16-20 |
| COMPOUND SET | ||
| Leg Press Calf Raise (toes out) V·03 | 3 | 16-20 |
| Leg Press Calf Raise V·04 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 42 | 456–552 REPS |