WORLD 2 · THE PLANS

COUNTDOWN TO STRENGTH – WEEKS 1-5

5 WEEKs23 DAYs244 MOVESREADY

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

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WEEK 1

DAY 110 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	5	5
FAST
Bench Press V·19	5	5
HEAVY
Barbell Bent-Over Row V·05	5	10
Dumbbell Lateral Raise V·45	2	25
Dumbbell Shrug V·10	10	5
Standing Calf Raise V·08	2	25
Dumbbell Overhead Triceps Extension V·06	5	10
Barbell Curl V·06	5	10
Barbell Wrist Curl V·01	5	10
Crunch V·07	2	25
HEAVY
STAGE CLEAR! TOTAL VOLUME	46	450 REPS

DAY 211 MOVES · 42 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	5	5
HEAVY
Low-Pulley Cable Crossover V·05	2	25
Wide-Grip Lat Pulldown V·30	2	25
Step-Up V·05	2	25
Dumbbell Shoulder Press V·04	5	10
Barbell Behind-Back Shrug V·02	2	25
Seated Calf Raise V·06	5	10
Close-Grip Bench Press V·15	10	5
Behind-Back Cable Curl V·08	2	25
Barbell Reverse Wrist Curl V·01	2	25
Hip Thrust V·03	5	10
STAGE CLEAR! TOTAL VOLUME	42	525 REPS

DAY 310 MOVES · 52 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	5	5
FAST
Squat V·04	5	5
SLOW
Straight-Arm Pulldown V·04	1	50
Cable Rear Delt Flye V·03	2	25
Barbell Shrug V·05	10	5
Leg Press Calf Raise V·04	10	5
Triceps Pressdown V·10	2	25
Seated Barbell Curl V·21	10	5
Barbell Behind-Back Wrist Curl V·02	5	10
Cable Woodchopper V·02	2	25
STAGE CLEAR! TOTAL VOLUME	52	450 REPS

DAY 411 MOVES · 36 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	5	5
FAST
Cable Cross-Over Chest Press from High Pulley V·01	5	10
Dumbbell Row V·15	5	10
Dumbbell Reverse Lunge V·03	2	25
Dumbbell Upright Row V·10	5	10
Straight-Arm Pushdown V·03	1	50
Cable Toe Raise V·02	1	50
Barbell Lying Triceps Extension V·06	5	10
Hammer Curl V·03	5	10
Dumbbell Reverse Wrist Curl V·03	1	50
Rope Cable Crunch V·13	1	50
STAGE CLEAR! TOTAL VOLUME	36	525 REPS

DAY 511 MOVES · 47 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	5	5
HEAVY
Bench Press V·19	5	5
SLOW
Reverse-Grip Lat Pulldown V·31	2	25
Deadlift V·03	5	5
SLOW
Barbell Shoulder Press V·13	10	5
Prone Incline Dumbbell Shrug V·17	2	25
Seated Calf Raise V·06	2	25
Dumbbell Kickback V·05	2	25
Dumbbell Concentration Curl V·03	2	25
Cable Wrist Curl V·02	2	25
Crunch V·07	10	5
STAGE CLEAR! TOTAL VOLUME	47	475 REPS

WEEK 2

DAY 110 MOVES · 43 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	4	4
FAST
Bench Press V·19	4	4
HEAVY
Barbell Bent-Over Row V·05	4	10
Dumbbell Lateral Raise V·45	2	20
Dumbbell Shrug V·10	8	5
Standing Calf Raise V·08	2	20
Dumbbell Overhead Triceps Extension V·06	4	10
Barbell Curl V·06	5	8
Barbell Wrist Curl V·01	8	5
Crunch V·07	2	20
STAGE CLEAR! TOTAL VOLUME	43	352 REPS

DAY 211 MOVES · 37 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	4	4
HEAVY
Low-Pulley Cable Crossover V·05	2	20
Wide-Grip Lat Pulldown V·30	2	20
Step-Up V·05	2	20
Dumbbell Shoulder Press V·04	5	8
Barbell Behind-Back Shrug V·02	2	20
Seated Calf Raise V·06	4	10
Close-Grip Bench Press V·15	8	5
Behind-Back Cable Curl V·08	2	20
Barbell Reverse Wrist Curl V·01	2	20
Hip Thrust V·03	4	10
STAGE CLEAR! TOTAL VOLUME	37	416 REPS

DAY 311 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	4	4
FAST
Squat V·04	4	4
SLOW
Straight-Arm Pulldown V·04	1	40
Standing Cable Reverse Flye V·07	2	20
Barbell Shrug V·05	8	5
Leg Press Calf Raise V·04	10	4
Triceps Pressdown V·10	2	20
Seated Barbell Curl V·21	8	5
Barbell Behind-Back Wrist Curl V·02	4	10
Cable Reverse Wrist Curl V·06	1	40
Cable Woodchopper V·02	2	20
STAGE CLEAR! TOTAL VOLUME	46	392 REPS

DAY 411 MOVES · 33 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	4	4
FAST
Cable Cross-Over Chest Press from Mid Pulley V·05	4	10
Dumbbell Row V·15	5	8
Barbell Reverse Lunge V·02	2	20
Dumbbell Upright Row V·10	4	10
Straight-Arm Pushdown V·03	1	40
Cable Toe Raise V·02	2	20
Barbell Lying Triceps Extension V·06	4	10
Hammer Curl V·03	5	8
Cable Reverse Wrist Curl V·06	1	40
Rope Cable Crunch V·13	1	40
STAGE CLEAR! TOTAL VOLUME	33	416 REPS

DAY 511 MOVES · 40 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	4	4
HEAVY
Bench Press V·19	4	4
SLOW
Reverse-Grip Lat Pulldown V·31	2	20
Deadlift V·03	4	4
SLOW
Barbell Shoulder Press V·13	8	5
Prone Incline Dumbbell Shrug V·17	2	20
Seated Calf Raise V·06	2	20
Dumbbell Kickback V·05	2	20
Dumbbell Concentration Curl V·03	2	20
Cable Wrist Curl V·02	2	20
Crunch V·07	8	5
STAGE CLEAR! TOTAL VOLUME	40	368 REPS

WEEK 3

DAY 110 MOVES · 37 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	3	3
FAST
Bench Press V·19	3	3
HEAVY
Barbell Bent-Over Row V·05	3	10
Dumbbell Lateral Raise V·45	2	15
Dumbbell Shrug V·10	10	3
Standing Calf Raise V·08	2	15
Dumbbell Overhead Triceps Extension V·06	3	10
Barbell Curl V·06	3	10
Barbell Wrist Curl V·01	6	5
Crunch V·07	2	15
STAGE CLEAR! TOTAL VOLUME	37	258 REPS

DAY 211 MOVES · 32 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	3	3
HEAVY
Cable Cross-Over Chest Press from Low Pulley V·03	2	15
Wide-Grip Lat Pulldown V·30	2	15
Step-Up V·05	2	15
Dumbbell Shoulder Press V·04	5	6
Barbell Behind-Back Shrug V·02	2	15
Seated Calf Raise V·06	3	10
Close-Grip Bench Press V·15	6	5
Behind-Back Cable Curl V·08	2	15
Barbell Reverse Wrist Curl V·01	2	15
Hip Thrust V·03	3	10
STAGE CLEAR! TOTAL VOLUME	32	309 REPS

DAY 310 MOVES · 37 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	3	3
FAST
Squat V·04	3	3
SLOW
Straight-Arm Pulldown V·04	1	30
Standing Cable Reverse Flye V·07	2	15
Barbell Shrug V·05	6	5
Leg Press Calf Raise V·04	10	3
Triceps Pressdown V·10	2	15
Seated Barbell Curl V·21	6	5
Barbell Behind-Back Wrist Curl V·02	2	15
Cable Woodchopper V·02	2	15
STAGE CLEAR! TOTAL VOLUME	37	258 REPS

DAY 411 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	3	3
FAST
Cable Cross-Over Chest Press from Mid Pulley V·05	3	10
Dumbbell Row V·15	5	6
Dumbbell Reverse Lunge V·03	2	15
Dumbbell Upright Row V·10	3	10
Straight-Arm Pushdown V·03	1	30
Cable Toe Raise V·02	1	30
Barbell Lying Triceps Extension V·06	3	10
Hammer Curl V·03	5	6
Cable Reverse Wrist Curl V·06	1	30
Rope Cable Crunch V·13	1	30
STAGE CLEAR! TOTAL VOLUME	28	309 REPS

DAY 511 MOVES · 33 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	3	3
HEAVY
Bench Press V·19	3	3
SLOW
Reverse-Grip Lat Pulldown V·31	2	15
Deadlift V·03	3	3
SLOW
Barbell Shoulder Press V·13	6	5
Prone Incline Dumbbell Shrug V·17	2	15
Seated Calf Raise V·06	2	15
Dumbbell Kickback V·05	2	15
Dumbbell Concentration Curl V·03	2	15
Cable Wrist Curl V·02	2	15
Crunch V·07	6	5
STAGE CLEAR! TOTAL VOLUME	33	267 REPS

WEEK 4

DAY 110 MOVES · 27 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	2	2
FAST
Bench Press V·19	2	2
HEAVY
Barbell Bent-Over Row V·05	2	10
Dumbbell Lateral Raise V·45	2	10
Dumbbell Shrug V·10	4	5
Standing Calf Raise V·08	2	10
Dumbbell Overhead Triceps Extension V·06	5	4
Barbell Curl V·06	2	10
Barbell Wrist Curl V·01	4	5
Crunch V·07	2	10
STAGE CLEAR! TOTAL VOLUME	27	168 REPS

DAY 211 MOVES · 39 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	2	2
HEAVY
Cable Cross-Over Chest Press from Low Pulley V·03	2	10
Wide-Grip Lat Pulldown V·30	2	10
Step-Up V·05	2	10
Dumbbell Shoulder Press V·04	5	4
Barbell Behind-Back Shrug V·02	2	10
Seated Calf Raise V·06	5	4
Close-Grip Bench Press V·15	10	2
Behind-Back Cable Curl V·08	2	10
Barbell Reverse Wrist Curl V·01	2	10
Hip Thrust V·03	5	4
STAGE CLEAR! TOTAL VOLUME	39	204 REPS

DAY 310 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	2	2
FAST
Squat V·04	2	2
SLOW
Straight-Arm Pulldown V·04	1	20
Standing Cable Reverse Flye V·07	2	10
Barbell Shrug V·05	4	5
Leg Press Calf Raise V·04	4	5
Triceps Pressdown V·10	2	10
Seated Barbell Curl V·21	4	5
Barbell Behind-Back Wrist Curl V·02	5	4
Cable Woodchopper V·02	2	10
STAGE CLEAR! TOTAL VOLUME	28	168 REPS

DAY 411 MOVES · 33 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	2	2
FAST
Cable Cross-Over Chest Press from Mid Pulley V·05	5	4
Dumbbell Row V·15	5	4
Dumbbell Reverse Lunge V·03	2	10
Dumbbell Upright Row V·10	5	4
Straight-Arm Pushdown V·03	1	20
Cable Toe Raise V·02	1	20
Barbell Lying Triceps Extension V·06	5	4
Hammer Curl V·03	5	4
Cable Reverse Wrist Curl V·06	1	20
Rope Cable Crunch V·13	1	20
STAGE CLEAR! TOTAL VOLUME	33	204 REPS

DAY 511 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	2	2
HEAVY
Bench Press V·19	2	2
SLOW
Reverse-Grip Lat Pulldown V·31	2	10
Deadlift V·03	2	2
SLOW
Barbell Shoulder Press V·13	4	5
Prone Incline Dumbbell Shrug V·17	2	10
Seated Calf Raise V·06	2	10
Dumbbell Kickback V·05	2	10
Dumbbell Concentration Curl V·03	2	10
Cable Wrist Curl V·02	2	10
Crunch V·07	4	5
STAGE CLEAR! TOTAL VOLUME	26	172 REPS

WEEK 5

DAY 110 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	1	1
Cable Crossover V·03	1	10
Barbell Bent-Over Row V·05	5	2
Dumbbell Lateral Raise V·45	2	5
Dumbbell Shrug V·10	1	10
Standing Calf Raise V·08	2	5
Dumbbell Overhead Triceps Extension V·06	5	2
Barbell Curl V·06	5	2
Barbell Wrist Curl V·01	2	5
Crunch V·07	2	5
STAGE CLEAR! TOTAL VOLUME	26	91 REPS

DAY 210 MOVES · 17 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	1	1
Straight-Arm Pulldown V·04	1	10
Walking Lunge V·06	1	10
Standing Cable Reverse Flye V·07	2	5
Straight-Arm Pushdown V·03	1	10
Leg Press Calf Raise V·04	5	2
Triceps Pressdown V·10	2	5
Seated Barbell Curl V·21	2	5
Barbell Behind-Back Wrist Curl V·02	1	10
Cable Woodchopper V·02	1	10
STAGE CLEAR! TOTAL VOLUME	17	91 REPS

DAY 311 MOVES · 19 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	1	1
Cable Cross-Over Chest Press from Low Pulley V·03	1	10
Wide-Grip Lat Pulldown V·30	2	5
Step-Up V·05	2	5
Dumbbell Shoulder Press V·04	5	2
Barbell Behind-Back Shrug V·02	2	5
Seated Calf Raise V·06	1	10
Close-Grip Bench Press V·15	1	10
Behind-Back Cable Curl V·08	1	10
Barbell Reverse Wrist Curl V·01	2	5
Hip Thrust V·03	1	10
STAGE CLEAR! TOTAL VOLUME	19	101 REPS