WORLD 2 · THE PLANS

DOWN AND UP MASS FULL-SPLIT – WEEKS 1-10

10 WEEKs50 DAYs730 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 114 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1929-11
Reverse-Grip Incline Dumbbell Press V·1929-11
Dumbbell Flye V·1129-11
Cable Crossover V·0329-11
Front Squat V·0429-11
Reverse-Grip Lat Pulldown V·3129-11
Arnold Press V·0129-11
Dumbbell Shrug V·1029-11
Cable Toe Raise V·0229-11
Triceps Pressdown V·1029-11
High Cable Curl V·1429-11
Barbell Wrist Curl V·0129-11
Smith Machine Hip Thrust V·0129-11
Smith Machine Crunch V·0529-11
STAGE CLEAR! TOTAL VOLUME28252–308 REPS

DAY 214 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0329-11
Barbell Bent-Over Row V·0529-11
Seated Cable Row V·5929-11
Wide-Grip Lat Pulldown V·3029-11
Straight-Arm Pulldown V·0429-11
Incline Bench Press V·0529-11
Cable Rear Delt Flye V·0329-11
One-Arm Smith Machine Shrug V·1229-11
Dumbbell Kickback V·0529-11
Hammer Curl V·0329-11
Barbell Reverse Wrist Curl V·0129-11
Cable Oblique Pushdown V·0229-11
Standing Calf Raise V·0829-11
Seated Calf Raise V·0629-11
STAGE CLEAR! TOTAL VOLUME28252–308 REPS

DAY 316 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1329-11
Smith Machine Upright Row V·1729-11
Dumbbell Lateral Raise V·4529-11
Face Pull V·0229-11
Barbell Shrug V·0529-11
Barbell Behind-Back Shrug V·0229-11
Step-Up V·0529-11
Low-Pulley Cable Crossover V·0529-11
T-Bar Row V·13429-11
Leg Press Calf Raise V·0429-11
Overhead Cable Triceps Extension (high pulley) V·1329-11
Lying Cable Curl V·5829-11
Cable External Rotation V·0329-11
Cable Internal Rotation V·0229-11
Hanging Leg Raise V·0529-11
Band Woodchopper V·0129-11
STAGE CLEAR! TOTAL VOLUME32288–352 REPS

DAY 415 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1529-11
Dumbbell Overhead Triceps Extension V·0629-11
Barbell Lying Triceps Extension V·0629-11
Barbell Curl V·0629-11
Incline Dumbbell Curl V·0529-11
Prone Incline Dumbbell Curl V·0129-11
Barbell Hack Squat V·0429-11
Cable Flye V·2829-11
Straight-Arm Pulldown V·0429-11
Cable Lateral Raise V·3929-11
Prone Incline Dumbbell Shrug V·1729-11
Lying Calf Raise V·2029-11
Barbell Wrist Curl V·0129-11
Barbell Reverse Wrist Curl V·0129-11
Standing Cable Crunch V·1229-11
STAGE CLEAR! TOTAL VOLUME30270–330 REPS

DAY 514 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Squat V·0429-11
One-Leg Leg Press V·0129-11
Walking Lunge V·0629-11
Romanian Deadlift V·0329-11
Lying Leg Curl V·0429-11
Decline Bench Press V·0229-11
Standing Lat Pulldown V·3729-11
Dumbbell Shoulder Press V·0429-11
Straight-Arm Pushdown V·0329-11
Reverse-Grip Triceps Pressdown V·0629-11
Cable Reverse Curl V·0329-11
Seated Calf Raise V·0629-11
Standing Calf Raise V·0829-11
V-Up V·0429-11
STAGE CLEAR! TOTAL VOLUME28252–308 REPS

WEEK 2

DAY 114 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·03312-15
Low-Pulley Cable Crossover V·05312-15
Incline Dumbbell Flye V·08312-15
Dumbbell Bench Press V·01312-15
Front Squat V·04312-15
Standing Lat Pulldown V·37312-15
Barbell Shoulder Press V·13312-15
Dumbbell Shrug V·10312-15
Standing Calf Raise V·08312-15
Dumbbell Overhead Triceps Extension V·06312-15
Barbell Preacher Curl V·01312-15
Behind-Back Wrist Curl V·02312-15
Hanging Leg Raise V·05312-15
Decline Crunch V·09312-15
STAGE CLEAR! TOTAL VOLUME42504–630 REPS

DAY 214 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03312-15
Straight-Arm Pulldown V·04312-15
Wide-Grip Lat Pulldown V·30312-15
One-Arm Seated Cable Row V·58312-15
Barbell Bent-Over Row V·05312-15
Bench Press V·19312-15
Dumbbell Upright Row V·10312-15
Standing Calf Machine Shrug V·14312-15
Barbell Triceps Kickback V·10312-15
Seated Barbell Curl V·21312-15
Dumbbell Reverse Wrist Curl V·03312-15
Side Plank Reach Through V·06312-15
Seated Calf Raise V·06312-15
Cable Toe Raise V·02312-15
STAGE CLEAR! TOTAL VOLUME42504–630 REPS

DAY 316 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Cable Rear Delt Flye V·03312-15
Cable Lateral Raise V·39312-15
Cable Front Raise V·41312-15
Cable Shoulder Press V·27312-15
Barbell Hack Squat V·04312-15
Dumbbell Flye V·11312-15
Dumbbell Row V·15312-15
Barbell Shrug V·05312-15
Straight-Arm Pushdown V·03312-15
Close-Grip Bench Press V·15312-15
Biceps Ladder V·063To failure
LADDER
Cable Internal Rotation V·02212-15
Cable External Rotation V·03212-15
Rope Cable Crunch V·13212-15
Dumbbell Side Bend V·03212-15
Kettlebell Toe Raise V·04312-15
STAGE CLEAR! TOTAL VOLUME44492–615 REPS

DAY 415 MOVES · 45 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Kickback V·05312-15
Triceps Pressdown V·10312-15
Overhead Cable Triceps Extension (low pulley) V·15312-15
Prone Incline Dumbbell Curl V·01312-15
Behind-Back Cable Curl V·08312-15
Barbell Curl V·06312-15
Walking Lunge V·06312-15
Decline Dumbbell Flye V·05312-15
One-Arm Straight-Arm Pulldown V·03312-15
Dumbbell Lateral Raise V·45312-15
Smith Machine Behind-Back Shrug V·05312-15
Leg Press Calf Raise V·04312-15
Barbell Wrist Curl V·01312-15
Barbell Reverse Wrist Curl V·01312-15
Hip Thrust V·03312-15
STAGE CLEAR! TOTAL VOLUME45540–675 REPS

DAY 514 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04312-15
One-Leg Leg Press V·01312-15
Squat V·04312-15
Lying Leg Curl V·04312-15
Romanian Deadlift V·03312-15
Incline Bench Press V·05312-15
Reverse-Grip Lat Pulldown V·31312-15
Face Pull V·02312-15
Dumbbell Behind-Back Upright Row V·14312-15
Lying Cable Triceps Extension V·10312-15
Cable Concentration Curl V·02312-15
Band Roundhouse Elbow V·01312-15
Seated Calf Raise V·06312-15
Standing Calf Raise V·08312-15
STAGE CLEAR! TOTAL VOLUME42504–630 REPS

WEEK 3

DAY 114 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1926-8
Reverse-Grip Incline Dumbbell Press V·1926-8
Dumbbell Flye V·1126-8
Cable Crossover V·0326-8
Front Squat V·0426-8
Reverse-Grip Lat Pulldown V·3126-8
Arnold Press V·0126-8
Dumbbell Shrug V·1026-8
Cable Toe Raise V·0226-8
Triceps Pressdown V·1026-8
High Cable Curl V·1426-8
Barbell Wrist Curl V·0126-8
Smith Machine Hip Thrust V·0126-8
Smith Machine Crunch V·0526-8
STAGE CLEAR! TOTAL VOLUME28168–224 REPS

DAY 214 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0326-8
Barbell Bent-Over Row V·0526-8
Seated Cable Row V·5926-8
Wide-Grip Lat Pulldown V·3026-8
Straight-Arm Pulldown V·0426-8
Incline Bench Press V·0526-8
Cable Rear Delt Flye V·0326-8
One-Arm Smith Machine Shrug V·1226-8
Dumbbell Kickback V·0526-8
Hammer Curl V·0326-8
Barbell Reverse Wrist Curl V·0126-8
Cable Oblique Pushdown V·0226-8
Standing Calf Raise V·0826-8
Seated Calf Raise V·0626-8
STAGE CLEAR! TOTAL VOLUME28168–224 REPS

DAY 316 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1326-8
Smith Machine Upright Row V·1726-8
Dumbbell Lateral Raise V·4526-8
Face Pull V·0226-8
Barbell Shrug V·0526-8
Barbell Behind-Back Shrug V·0226-8
Step-Up V·0526-8
Low-Pulley Cable Crossover V·0526-8
T-Bar Row V·13426-8
Leg Press Calf Raise V·0426-8
Overhead Cable Triceps Extension (high pulley) V·1326-8
Lying Cable Curl V·5826-8
Cable External Rotation V·0326-8
Cable Internal Rotation V·0226-8
Hanging Leg Raise V·0526-8
Band Woodchopper V·0126-8
STAGE CLEAR! TOTAL VOLUME32192–256 REPS

DAY 415 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1526-8
Dumbbell Overhead Triceps Extension V·0626-8
Barbell Lying Triceps Extension V·0626-8
Barbell Curl V·0626-8
Incline Dumbbell Curl V·0526-8
Prone Incline Dumbbell Curl V·0126-8
Barbell Hack Squat V·0426-8
Cable Flye V·2826-8
Straight-Arm Pulldown V·0426-8
Cable Lateral Raise V·3926-8
Prone Incline Dumbbell Shrug V·1726-8
Lying Calf Raise V·2026-8
Barbell Wrist Curl V·0126-8
Barbell Reverse Wrist Curl V·0126-8
Standing Cable Crunch V·1226-8
STAGE CLEAR! TOTAL VOLUME30180–240 REPS

DAY 514 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Squat V·0426-8
One-Leg Leg Press V·0126-8
Walking Lunge V·0626-8
Romanian Deadlift V·0326-8
Lying Leg Curl V·0426-8
Decline Bench Press V·0226-8
Standing Lat Pulldown V·3726-8
Dumbbell Shoulder Press V·0426-8
Straight-Arm Pushdown V·0326-8
Reverse-Grip Triceps Pressdown V·0626-8
Cable Reverse Curl V·0326-8
Seated Calf Raise V·0626-8
Standing Calf Raise V·0826-8
V-Up V·0426-8
STAGE CLEAR! TOTAL VOLUME28168–224 REPS

WEEK 4

DAY 114 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·03316-20
Low-Pulley Cable Crossover V·05316-20
Incline Dumbbell Flye V·08316-20
Dumbbell Bench Press V·01316-20
Front Squat V·04316-20
Standing Lat Pulldown V·37316-20
Barbell Shoulder Press V·13316-20
Dumbbell Shrug V·10316-20
Standing Calf Raise V·08316-20
Dumbbell Overhead Triceps Extension V·06316-20
Barbell Preacher Curl V·01316-20
Behind-Back Wrist Curl V·02316-20
Hanging Leg Raise V·05316-20
Decline Crunch V·09316-20
STAGE CLEAR! TOTAL VOLUME42672–840 REPS

DAY 214 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03316-20
Straight-Arm Pulldown V·04316-20
Wide-Grip Lat Pulldown V·30316-20
One-Arm Seated Cable Row V·58316-20
Barbell Bent-Over Row V·05316-20
Bench Press V·19316-20
Dumbbell Upright Row V·10316-20
Standing Calf Machine Shrug V·14316-20
Barbell Triceps Kickback V·10316-20
Seated Barbell Curl V·21316-20
Dumbbell Reverse Wrist Curl V·03316-20
Side Plank Reach Through V·06316-20
Seated Calf Raise V·06316-20
Cable Toe Raise V·02316-20
STAGE CLEAR! TOTAL VOLUME42672–840 REPS

DAY 316 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Cable Rear Delt Flye V·03316-20
Cable Lateral Raise V·39316-20
Cable Front Raise V·41316-20
Cable Shoulder Press V·27316-20
Barbell Hack Squat V·04316-20
Dumbbell Flye V·11316-20
Dumbbell Row V·15316-20
Barbell Shrug V·05316-20
Straight-Arm Pushdown V·03316-20
Close-Grip Bench Press V·15316-20
Biceps Ladder V·063To failure
LADDER
Cable Internal Rotation V·02216-20
Cable External Rotation V·03216-20
Rope Cable Crunch V·13216-20
Dumbbell Side Bend V·03216-20
Kettlebell Toe Raise V·04316-20
STAGE CLEAR! TOTAL VOLUME44656–820 REPS

DAY 415 MOVES · 45 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Kickback V·05316-20
Triceps Pressdown V·10316-20
Overhead Cable Triceps Extension (low pulley) V·15316-20
Prone Incline Dumbbell Curl V·01316-20
Behind-Back Cable Curl V·08316-20
Barbell Curl V·06316-20
Walking Lunge V·06316-20
Decline Dumbbell Flye V·05316-20
One-Arm Straight-Arm Pulldown V·03316-20
Dumbbell Lateral Raise V·45316-20
Smith Machine Behind-Back Shrug V·05316-20
Leg Press Calf Raise V·04316-20
Barbell Wrist Curl V·01316-20
Barbell Reverse Wrist Curl V·01316-20
Hip Thrust V·03316-20
STAGE CLEAR! TOTAL VOLUME45720–900 REPS

DAY 514 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04316-20
One-Leg Leg Press V·01316-20
Squat V·04316-20
Lying Leg Curl V·04316-20
Romanian Deadlift V·03316-20
Incline Bench Press V·05316-20
Reverse-Grip Lat Pulldown V·31316-20
Face Pull V·02316-20
Dumbbell Behind-Back Upright Row V·14316-20
Lying Cable Triceps Extension V·10316-20
Cable Concentration Curl V·02316-20
Band Roundhouse Elbow V·01316-20
Seated Calf Raise V·06316-20
Standing Calf Raise V·08316-20
STAGE CLEAR! TOTAL VOLUME42672–840 REPS

WEEK 5

DAY 114 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1923-5
Reverse-Grip Incline Dumbbell Press V·1923-5
Dumbbell Flye V·1123-5
Cable Crossover V·0323-5
Front Squat V·0423-5
Reverse-Grip Lat Pulldown V·3123-5
Arnold Press V·0123-5
Dumbbell Shrug V·1023-5
Cable Toe Raise V·0223-5
Triceps Pressdown V·1023-5
High Cable Curl V·1423-5
Barbell Wrist Curl V·0123-5
Smith Machine Hip Thrust V·0123-5
Smith Machine Crunch V·0523-5
STAGE CLEAR! TOTAL VOLUME2884–140 REPS

DAY 214 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0323-5
Barbell Bent-Over Row V·0523-5
Seated Cable Row V·5923-5
Wide-Grip Lat Pulldown V·3023-5
Straight-Arm Pulldown V·0423-5
Incline Bench Press V·0523-5
Cable Rear Delt Flye V·0323-5
One-Arm Smith Machine Shrug V·1223-5
Dumbbell Kickback V·0523-5
Hammer Curl V·0323-5
Barbell Reverse Wrist Curl V·0123-5
Cable Oblique Pushdown V·0223-5
Standing Calf Raise V·0823-5
Seated Calf Raise V·0623-5
STAGE CLEAR! TOTAL VOLUME2884–140 REPS

DAY 316 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1323-5
Smith Machine Upright Row V·1723-5
Dumbbell Lateral Raise V·4523-5
Face Pull V·0223-5
Barbell Shrug V·0523-5
Barbell Behind-Back Shrug V·0223-5
Step-Up V·0523-5
Low-Pulley Cable Crossover V·0523-5
T-Bar Row V·13423-5
Leg Press Calf Raise V·0423-5
Overhead Cable Triceps Extension (high pulley) V·1323-5
Lying Cable Curl V·5823-5
Cable External Rotation V·0323-5
Cable Internal Rotation V·0223-5
Hanging Leg Raise V·0523-5
Band Woodchopper V·0123-5
STAGE CLEAR! TOTAL VOLUME3296–160 REPS

DAY 415 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1523-5
Dumbbell Overhead Triceps Extension V·0623-5
Barbell Lying Triceps Extension V·0623-5
Barbell Curl V·0623-5
Incline Dumbbell Curl V·0523-5
Prone Incline Dumbbell Curl V·0123-5
Barbell Hack Squat V·0423-5
Cable Flye V·2823-5
Straight-Arm Pulldown V·0423-5
Cable Lateral Raise V·3923-5
Prone Incline Dumbbell Shrug V·1723-5
Lying Calf Raise V·2023-5
Barbell Wrist Curl V·0123-5
Barbell Reverse Wrist Curl V·0123-5
Standing Cable Crunch V·1223-5
STAGE CLEAR! TOTAL VOLUME3090–150 REPS

DAY 514 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Squat V·0423-5
One-Leg Leg Press V·0123-5
Walking Lunge V·0623-5
Romanian Deadlift V·0323-5
Lying Leg Curl V·0423-5
Decline Bench Press V·0223-5
Standing Lat Pulldown V·3723-5
Dumbbell Shoulder Press V·0423-5
Straight-Arm Pushdown V·0323-5
Reverse-Grip Triceps Pressdown V·0623-5
Cable Reverse Curl V·0323-5
Seated Calf Raise V·0623-5
Standing Calf Raise V·0823-5
V-Up V·0423-5
STAGE CLEAR! TOTAL VOLUME2884–140 REPS

WEEK 6

DAY 114 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·03321-30
Low-Pulley Cable Crossover V·05321-30
Incline Dumbbell Flye V·08321-30
Dumbbell Bench Press V·01321-30
Front Squat V·04321-30
Standing Lat Pulldown V·37321-30
Barbell Shoulder Press V·13321-30
Dumbbell Shrug V·10321-30
Standing Calf Raise V·08321-30
Dumbbell Overhead Triceps Extension V·06321-30
Barbell Preacher Curl V·01321-30
Behind-Back Wrist Curl V·02321-30
Hanging Leg Raise V·05321-30
Decline Crunch V·09321-30
STAGE CLEAR! TOTAL VOLUME42882–1260 REPS

DAY 214 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03321-30
Straight-Arm Pulldown V·04321-30
Wide-Grip Lat Pulldown V·30321-30
One-Arm Seated Cable Row V·58321-30
Barbell Bent-Over Row V·05321-30
Bench Press V·19321-30
Dumbbell Upright Row V·10321-30
Standing Calf Machine Shrug V·14321-30
Barbell Triceps Kickback V·10321-30
Seated Barbell Curl V·21321-30
Dumbbell Reverse Wrist Curl V·03321-30
Side Plank Reach Through V·06321-30
Seated Calf Raise V·06321-30
Cable Toe Raise V·02321-30
STAGE CLEAR! TOTAL VOLUME42882–1260 REPS

DAY 316 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Cable Rear Delt Flye V·03321-30
Cable Lateral Raise V·39321-30
Cable Front Raise V·41321-30
Cable Shoulder Press V·27321-30
Barbell Hack Squat V·04321-30
Dumbbell Flye V·11321-30
Dumbbell Row V·15321-30
Barbell Shrug V·05321-30
Straight-Arm Pushdown V·03321-30
Close-Grip Bench Press V·15321-30
Biceps Ladder V·063To failure
LADDER
Cable Internal Rotation V·02221-30
Cable External Rotation V·03221-30
Rope Cable Crunch V·13221-30
Dumbbell Side Bend V·03221-30
Kettlebell Toe Raise V·04321-30
STAGE CLEAR! TOTAL VOLUME44861–1230 REPS

DAY 415 MOVES · 45 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Kickback V·05321-30
Triceps Pressdown V·10321-30
Overhead Cable Triceps Extension (low pulley) V·15321-30
Prone Incline Dumbbell Curl V·01321-30
Behind-Back Cable Curl V·08321-30
Barbell Curl V·06321-30
Walking Lunge V·06321-30
Decline Dumbbell Flye V·05321-30
One-Arm Straight-Arm Pulldown V·03321-30
Dumbbell Lateral Raise V·45321-30
Smith Machine Behind-Back Shrug V·05321-30
Leg Press Calf Raise V·04321-30
Barbell Wrist Curl V·01321-30
Barbell Reverse Wrist Curl V·01321-30
Hip Thrust V·03321-30
STAGE CLEAR! TOTAL VOLUME45945–1350 REPS

DAY 514 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04321-30
One-Leg Leg Press V·01321-30
Squat V·04321-30
Lying Leg Curl V·04321-30
Romanian Deadlift V·03321-30
Incline Bench Press V·05321-30
Reverse-Grip Lat Pulldown V·31321-30
Face Pull V·02321-30
Dumbbell Behind-Back Upright Row V·14321-30
Lying Cable Triceps Extension V·10321-30
Cable Concentration Curl V·02321-30
Band Roundhouse Elbow V·01321-30
Seated Calf Raise V·06321-30
Standing Calf Raise V·08321-30
STAGE CLEAR! TOTAL VOLUME42882–1260 REPS

WEEK 7

DAY 114 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1926-8
Reverse-Grip Incline Dumbbell Press V·1926-8
Dumbbell Flye V·1126-8
Cable Crossover V·0326-8
Front Squat V·0426-8
Reverse-Grip Lat Pulldown V·3126-8
Arnold Press V·0126-8
Dumbbell Shrug V·1026-8
Cable Toe Raise V·0226-8
Triceps Pressdown V·1026-8
High Cable Curl V·1426-8
Barbell Wrist Curl V·0126-8
Smith Machine Hip Thrust V·0126-8
Smith Machine Crunch V·0526-8
STAGE CLEAR! TOTAL VOLUME28168–224 REPS

DAY 214 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0326-8
Barbell Bent-Over Row V·0526-8
Seated Cable Row V·5926-8
Wide-Grip Lat Pulldown V·3026-8
Straight-Arm Pulldown V·0426-8
Incline Bench Press V·0526-8
Cable Rear Delt Flye V·0326-8
One-Arm Smith Machine Shrug V·1226-8
Dumbbell Kickback V·0526-8
Hammer Curl V·0326-8
Barbell Reverse Wrist Curl V·0126-8
Cable Oblique Pushdown V·0226-8
Standing Calf Raise V·0826-8
Seated Calf Raise V·0626-8
STAGE CLEAR! TOTAL VOLUME28168–224 REPS

DAY 316 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1326-8
Smith Machine Upright Row V·1726-8
Dumbbell Lateral Raise V·4526-8
Face Pull V·0226-8
Barbell Shrug V·0526-8
Barbell Behind-Back Shrug V·0226-8
Step-Up V·0526-8
Low-Pulley Cable Crossover V·0526-8
T-Bar Row V·13426-8
Leg Press Calf Raise V·0426-8
Overhead Cable Triceps Extension (high pulley) V·1326-8
Lying Cable Curl V·5826-8
Cable External Rotation V·0326-8
Cable Internal Rotation V·0226-8
Hanging Leg Raise V·0526-8
Band Woodchopper V·0126-8
STAGE CLEAR! TOTAL VOLUME32192–256 REPS

DAY 415 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1526-8
Dumbbell Overhead Triceps Extension V·0626-8
Barbell Lying Triceps Extension V·0626-8
Barbell Curl V·0626-8
Incline Dumbbell Curl V·0526-8
Prone Incline Dumbbell Curl V·0126-8
Barbell Hack Squat V·0426-8
Cable Flye V·2826-8
Straight-Arm Pulldown V·0426-8
Cable Lateral Raise V·3926-8
Prone Incline Dumbbell Shrug V·1726-8
Lying Calf Raise V·2026-8
Barbell Wrist Curl V·0126-8
Barbell Reverse Wrist Curl V·0126-8
Standing Cable Crunch V·1226-8
STAGE CLEAR! TOTAL VOLUME30180–240 REPS

DAY 514 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Squat V·0426-8
One-Leg Leg Press V·0126-8
Walking Lunge V·0626-8
Romanian Deadlift V·0326-8
Lying Leg Curl V·0426-8
Decline Bench Press V·0226-8
Standing Lat Pulldown V·3726-8
Dumbbell Shoulder Press V·0426-8
Straight-Arm Pushdown V·0326-8
Reverse-Grip Triceps Pressdown V·0626-8
Cable Reverse Curl V·0326-8
Seated Calf Raise V·0626-8
Standing Calf Raise V·0826-8
V-Up V·0426-8
STAGE CLEAR! TOTAL VOLUME28168–224 REPS

WEEK 8

DAY 114 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·03316-20
Low-Pulley Cable Crossover V·05316-20
Incline Dumbbell Flye V·08316-20
Dumbbell Bench Press V·01316-20
Front Squat V·04316-20
Standing Lat Pulldown V·37316-20
Barbell Shoulder Press V·13316-20
Dumbbell Shrug V·10316-20
Standing Calf Raise V·08316-20
Dumbbell Overhead Triceps Extension V·06316-20
Barbell Preacher Curl V·01316-20
Behind-Back Wrist Curl V·02316-20
Hanging Leg Raise V·05316-20
Decline Crunch V·09316-20
STAGE CLEAR! TOTAL VOLUME42672–840 REPS

DAY 214 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03316-20
Straight-Arm Pulldown V·04316-20
Wide-Grip Lat Pulldown V·30316-20
One-Arm Seated Cable Row V·58316-20
Barbell Bent-Over Row V·05316-20
Bench Press V·19316-20
Dumbbell Upright Row V·10316-20
Standing Calf Machine Shrug V·14316-20
Barbell Triceps Kickback V·10316-20
Seated Barbell Curl V·21316-20
Dumbbell Reverse Wrist Curl V·03316-20
Side Plank Reach Through V·06316-20
Seated Calf Raise V·06316-20
Cable Toe Raise V·02316-20
STAGE CLEAR! TOTAL VOLUME42672–840 REPS

DAY 316 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Cable Rear Delt Flye V·03316-20
Cable Lateral Raise V·39316-20
Cable Front Raise V·41316-20
Cable Shoulder Press V·27316-20
Barbell Hack Squat V·04316-20
Dumbbell Flye V·11316-20
Dumbbell Row V·15316-20
Barbell Shrug V·05316-20
Straight-Arm Pushdown V·03316-20
Close-Grip Bench Press V·15316-20
Biceps Ladder V·063To failure
LADDER
Cable Internal Rotation V·02216-20
Cable External Rotation V·03216-20
Rope Cable Crunch V·13216-20
Dumbbell Side Bend V·03216-20
Kettlebell Toe Raise V·04316-20
STAGE CLEAR! TOTAL VOLUME44656–820 REPS

DAY 415 MOVES · 45 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Kickback V·05316-20
Triceps Pressdown V·10316-20
Overhead Cable Triceps Extension (low pulley) V·15316-20
Prone Incline Dumbbell Curl V·01316-20
Behind-Back Cable Curl V·08316-20
Barbell Curl V·06316-20
Walking Lunge V·06316-20
Decline Dumbbell Flye V·05316-20
One-Arm Straight-Arm Pulldown V·03316-20
Dumbbell Lateral Raise V·45316-20
Smith Machine Behind-Back Shrug V·05316-20
Leg Press Calf Raise V·04316-20
Barbell Wrist Curl V·01316-20
Barbell Reverse Wrist Curl V·01316-20
Hip Thrust V·03316-20
STAGE CLEAR! TOTAL VOLUME45720–900 REPS

DAY 514 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04316-20
One-Leg Leg Press V·01316-20
Squat V·04316-20
Lying Leg Curl V·04316-20
Romanian Deadlift V·03316-20
Incline Bench Press V·05316-20
Reverse-Grip Lat Pulldown V·31316-20
Face Pull V·02316-20
Dumbbell Behind-Back Upright Row V·14316-20
Lying Cable Triceps Extension V·10316-20
Cable Concentration Curl V·02316-20
Band Roundhouse Elbow V·01316-20
Seated Calf Raise V·06316-20
Standing Calf Raise V·08316-20
STAGE CLEAR! TOTAL VOLUME42672–840 REPS

WEEK 9

DAY 114 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1929-11
Reverse-Grip Incline Dumbbell Press V·1929-11
Dumbbell Flye V·1129-11
Cable Crossover V·0329-11
Front Squat V·0429-11
Reverse-Grip Lat Pulldown V·3129-11
Arnold Press V·0129-11
Dumbbell Shrug V·1029-11
Cable Toe Raise V·0229-11
Triceps Pressdown V·1029-11
High Cable Curl V·1429-11
Barbell Wrist Curl V·0129-11
Smith Machine Hip Thrust V·0129-11
Smith Machine Crunch V·0529-11
STAGE CLEAR! TOTAL VOLUME28252–308 REPS

DAY 214 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0329-11
Barbell Bent-Over Row V·0529-11
Seated Cable Row V·5929-11
Wide-Grip Lat Pulldown V·3029-11
Straight-Arm Pulldown V·0429-11
Incline Bench Press V·0529-11
Cable Rear Delt Flye V·0329-11
One-Arm Smith Machine Shrug V·1229-11
Dumbbell Kickback V·0529-11
Hammer Curl V·0329-11
Barbell Reverse Wrist Curl V·0129-11
Cable Oblique Pushdown V·0229-11
Standing Calf Raise V·0829-11
Seated Calf Raise V·0629-11
STAGE CLEAR! TOTAL VOLUME28252–308 REPS

DAY 316 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1329-11
Smith Machine Upright Row V·1729-11
Dumbbell Lateral Raise V·4529-11
Face Pull V·0229-11
Barbell Shrug V·0529-11
Barbell Behind-Back Shrug V·0229-11
Step-Up V·0529-11
Low-Pulley Cable Crossover V·0529-11
T-Bar Row V·13429-11
Leg Press Calf Raise V·0429-11
Overhead Cable Triceps Extension (high pulley) V·1329-11
Lying Cable Curl V·5829-11
Cable External Rotation V·0329-11
Cable Internal Rotation V·0229-11
Hanging Leg Raise V·0529-11
Band Woodchopper V·0129-11
STAGE CLEAR! TOTAL VOLUME32288–352 REPS

DAY 415 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·1529-11
Dumbbell Overhead Triceps Extension V·0629-11
Barbell Lying Triceps Extension V·0629-11
Barbell Curl V·0629-11
Incline Dumbbell Curl V·0529-11
Prone Incline Dumbbell Curl V·0129-11
Barbell Hack Squat V·0429-11
Cable Flye V·2829-11
Straight-Arm Pulldown V·0429-11
Cable Lateral Raise V·3929-11
Prone Incline Dumbbell Shrug V·1729-11
Lying Calf Raise V·2029-11
Barbell Wrist Curl V·0129-11
Barbell Reverse Wrist Curl V·0129-11
Standing Cable Crunch V·1229-11
STAGE CLEAR! TOTAL VOLUME30270–330 REPS

DAY 514 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Squat V·0429-11
One-Leg Leg Press V·0129-11
Walking Lunge V·0629-11
Romanian Deadlift V·0329-11
Lying Leg Curl V·0429-11
Decline Bench Press V·0229-11
Standing Lat Pulldown V·3729-11
Dumbbell Shoulder Press V·0429-11
Straight-Arm Pushdown V·0329-11
Reverse-Grip Triceps Pressdown V·0629-11
Cable Reverse Curl V·0329-11
Seated Calf Raise V·0629-11
Standing Calf Raise V·0829-11
V-Up V·0429-11
STAGE CLEAR! TOTAL VOLUME28252–308 REPS

WEEK 10

DAY 114 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·03312-15
Low-Pulley Cable Crossover V·05312-15
Incline Dumbbell Flye V·08312-15
Dumbbell Bench Press V·01312-15
Front Squat V·04312-15
Standing Lat Pulldown V·37312-15
Barbell Shoulder Press V·13312-15
Dumbbell Shrug V·10312-15
Standing Calf Raise V·08312-15
Dumbbell Overhead Triceps Extension V·06312-15
Barbell Preacher Curl V·01312-15
Behind-Back Wrist Curl V·02312-15
Hanging Leg Raise V·05312-15
Decline Crunch V·09312-15
STAGE CLEAR! TOTAL VOLUME42504–630 REPS

DAY 214 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03312-15
Straight-Arm Pulldown V·04312-15
Wide-Grip Lat Pulldown V·30312-15
One-Arm Seated Cable Row V·58312-15
Barbell Bent-Over Row V·05312-15
Bench Press V·19312-15
Dumbbell Upright Row V·10312-15
Standing Calf Machine Shrug V·14312-15
Barbell Triceps Kickback V·10312-15
Seated Barbell Curl V·21312-15
Dumbbell Reverse Wrist Curl V·03312-15
Side Plank Reach Through V·06312-15
Seated Calf Raise V·06312-15
Cable Toe Raise V·02312-15
STAGE CLEAR! TOTAL VOLUME42504–630 REPS

DAY 316 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Lying Cable Rear Delt Raise V·03312-15
Cable Lateral Raise V·39312-15
Cable Front Raise V·41312-15
Cable Shoulder Press V·27312-15
Barbell Hack Squat V·04312-15
Dumbbell Flye V·11312-15
Dumbbell Row V·15312-15
Barbell Shrug V·05312-15
Straight-Arm Pushdown V·03312-15
Close-Grip Bench Press V·15312-15
Biceps Ladder V·063To failure
LADDER
Cable Internal Rotation V·02212-15
Cable External Rotation V·03212-15
Rope Cable Crunch V·13212-15
Dumbbell Side Bend V·03212-15
Kettlebell Toe Raise V·04312-15
STAGE CLEAR! TOTAL VOLUME44492–615 REPS

DAY 415 MOVES · 45 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Kickback V·05312-15
Triceps Pressdown V·10312-15
Overhead Cable Triceps Extension (low pulley) V·15312-15
Prone Incline Dumbbell Curl V·01312-15
Behind-Back Cable Curl V·08312-15
Barbell Curl V·06312-15
Walking Lunge V·06312-15
Decline Dumbbell Flye V·05312-15
One-Arm Straight-Arm Pulldown V·03312-15
Dumbbell Lateral Raise V·45312-15
Smith Machine Behind-Back Shrug V·05312-15
Leg Press Calf Raise V·04312-15
Barbell Wrist Curl V·01312-15
Barbell Reverse Wrist Curl V·01312-15
Hip Thrust V·03312-15
STAGE CLEAR! TOTAL VOLUME45540–675 REPS

DAY 514 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04312-15
One-Leg Leg Press V·01312-15
Squat V·04312-15
Lying Leg Curl V·04312-15
Romanian Deadlift V·03312-15
Incline Bench Press V·05312-15
Reverse-Grip Lat Pulldown V·31312-15
Face Pull V·02312-15
Dumbbell Behind-Back Upright Row V·14312-15
Lying Cable Triceps Extension V·10312-15
Cable Concentration Curl V·02312-15
Band Roundhouse Elbow V·01312-15
Seated Calf Raise V·06312-15
Standing Calf Raise V·08312-15
STAGE CLEAR! TOTAL VOLUME42504–630 REPS