WORLD 2 · THE PLANS

DOWN AND UP MASS PROGRAM – WEEKS 1-10

10 WEEKs40 DAYs517 MOVESREADY

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

PRESS START — TRACK THIS PLAN

This is the first four weeks of the Down And Up Mass program. Be sure to read the article in my Training section of the site for the details on each workout. Remember in weeks 1 and 3 you will do a rest-pause/drop set on the last set of each exercise.

WEEK 1

DAY 113 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1929-11
Reverse-Grip Bench Press V·1729-11
Incline Dumbbell Press V·1829-11
Dumbbell Flye V·1129-11
High-Pulley Cable Crossover V·0229-11
Close-Grip Bench Press V·1529-11
Dumbbell Overhead Triceps Extension V·0629-11
Barbell Lying Triceps Extension V·0629-11
Triceps Pressdown V·1029-11
Dumbbell Kickback V·0529-11
Smith Machine Hip Thrust V·0129-11
Smith Machine Crunch V·0529-11
Cable Oblique Pushdown V·0229-11
STAGE CLEAR! TOTAL VOLUME26234–286 REPS

DAY 216 MOVES · 32 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
Reverse-Grip Lat Pulldown V·3129-11
Straight-Arm Pulldown V·0429-11
Barbell Curl V·0629-11
Incline Dumbbell Curl V·0529-11
High Cable Curl V·1429-11
Prone Incline Dumbbell Curl V·0129-11
Hammer Curl V·0329-11
Barbell Wrist Curl V·0129-11
Barbell Reverse Wrist Curl V·0129-11
Standing Calf Raise V·0829-11
Seated Calf Raise V·0629-11
Cable Toe Raise V·0229-11
STAGE CLEAR! TOTAL VOLUME32288–352 REPS

DAY 313 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1329-11
Seated Dumbbell Shoulder Press V·0429-11
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
Straight-Arm Pushdown V·0329-11
Cable External Rotation V·0329-11
Cable Internal Rotation V·0229-11
Hanging Leg Raise V·0529-11
Standing Cable Crunch V·1229-11
Cable Woodchopper V·0229-11
STAGE CLEAR! TOTAL VOLUME26234–286 REPS

DAY 410 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Squat V·0429-11
Front Squat V·0429-11
Leg Press V·0229-11
Leg Extension V·0429-11
Walking Lunge V·0629-11
Romanian Deadlift V·0329-11
Lying Leg Curl V·0429-11
Seated Calf Raise V·0629-11
Standing Calf Raise V·0829-11
Cable Toe Raise V·0229-11
STAGE CLEAR! TOTAL VOLUME20180–220 REPS

WEEK 2

DAY 113 MOVES · 35 SETS

EXERCISESETSREPETITION RANGE
High-Pulley Cable Crossover V·02312-15
Low-Pulley Cable Crossover V·05312-15
Incline Dumbbell Flye V·08312-15
Dumbbell Bench Press V·01312-15
Bench Press V·19312-15
Dumbbell Kickback V·05312-15
Triceps Pressdown V·10212-15
Lying Cable Triceps Extension V·10212-15
Overhead Cable Triceps Extension (low pulley) V·15212-15
Close-Grip Bench Press V·15312-15
Hanging Leg Raise V·05312-15
Decline Crunch V·09312-15
Side Plank Reach Through V·062to failure
STAGE CLEAR! TOTAL VOLUME35396–495 REPS

DAY 216 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03312-15
Straight-Arm Pulldown V·04312-15
Wide-Grip Lat Pulldown V·30312-15
Standing Lat Pulldown V·37312-15
One-Arm Seated Cable Row V·58312-15
Barbell Bent-Over Row V·05312-15
Prone Incline Dumbbell Curl V·01312-15
Behind-Back Cable Curl V·08312-15
Barbell Preacher Curl V·01312-15
Barbell Curl V·06312-15
Rope Cable Hammer Curl V·05212-15
Barbell Wrist Curl V·01212-15
Barbell Reverse Wrist Curl V·01212-15
Standing Calf Raise V·08312-15
Seated Calf Raise V·06312-15
Cable Toe Raise V·02212-15
STAGE CLEAR! TOTAL VOLUME44528–660 REPS

DAY 312 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Lying Cable Rear Delt Flye V·04312-15
Cable Lateral Raise V·39312-15
Cable Front Raise V·41312-15
Standing Dumbbell Shoulder Press Alternating Arms V·29312-15
Barbell Shoulder Press V·13312-15
Dumbbell Shrug V·10212-15
Barbell Shrug V·05312-15
Straight-Arm Pushdown V·03212-15
Cable Internal Rotation V·02212-15
Cable External Rotation V·03212-15
Rope Cable Crunch V·13312-15
Dumbbell Side Bend V·03212-15
STAGE CLEAR! TOTAL VOLUME31372–465 REPS

DAY 410 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04312-15
One-Leg Leg Press V·01312-15
Front Squat V·04312-15
Squat V·04312-15
Lying Leg Curl V·04312-15
Walking Lunge V·06312-15
Romanian Deadlift V·03312-15
Seated Calf Raise V·06312-15
Standing Calf Raise V·08312-15
Cable Toe Raise V·02212-15
STAGE CLEAR! TOTAL VOLUME29348–435 REPS

WEEK 3

DAY 113 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1926-8
Reverse-Grip Bench Press V·1726-8
Incline Dumbbell Press V·1826-8
Dumbbell Flye V·1126-8
High-Pulley Cable Crossover V·0226-8
Close-Grip Bench Press V·1526-8
Dumbbell Overhead Triceps Extension V·0626-8
Barbell Lying Triceps Extension V·0626-8
Triceps Pressdown V·1026-8
Dumbbell Kickback V·0526-8
Smith Machine Hip Thrust V·0126-8
Smith Machine Crunch V·0526-8
Cable Oblique Pushdown V·0226-8
STAGE CLEAR! TOTAL VOLUME26156–208 REPS

DAY 216 MOVES · 32 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
Reverse-Grip Lat Pulldown V·3126-8
Straight-Arm Pulldown V·0426-8
Barbell Curl V·0626-8
Incline Dumbbell Curl V·0526-8
High Cable Curl V·1426-8
Prone Incline Dumbbell Curl V·0126-8
Hammer Curl V·0326-8
Barbell Wrist Curl V·0126-8
Barbell Reverse Wrist Curl V·0126-8
Standing Calf Raise V·0826-8
Seated Calf Raise V·0626-8
Cable Toe Raise V·0226-8
STAGE CLEAR! TOTAL VOLUME32192–256 REPS

DAY 313 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1326-8
Seated Dumbbell Shoulder Press V·0426-8
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
Straight-Arm Pushdown V·0326-8
Cable External Rotation V·0326-8
Cable Internal Rotation V·0226-8
Smith Machine Hip Thrust V·0126-8
Machine Crunch V·1026-8
Plank V·032to failure
STAGE CLEAR! TOTAL VOLUME26144–192 REPS

DAY 410 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Squat V·0426-8
Front Squat V·0426-8
Leg Press V·0226-8
Leg Extension V·0426-8
Walking Lunge V·0626-8
Romanian Deadlift V·0326-8
Lying Leg Curl V·0426-8
Seated Calf Raise V·0626-8
Leg Press Calf Raise V·0426-8
Cable Toe Raise V·0226-8
STAGE CLEAR! TOTAL VOLUME20120–160 REPS

WEEK 4

DAY 112 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
High-Pulley Cable Crossover V·02316-20
Low-Pulley Cable Crossover V·05316-20
Incline Dumbbell Flye V·08316-20
Dumbbell Bench Press V·01316-20
Bench Press V·19316-20
Dumbbell Kickback V·05316-20
Triceps Pressdown V·10216-20
Lying Cable Triceps Extension V·10316-20
Overhead Cable Triceps Extension (low pulley) V·15216-20
Close-Grip Bench Press V·15316-20
Hip Thrust V·03316-20
Crunch V·07316-20
STAGE CLEAR! TOTAL VOLUME34544–680 REPS

DAY 216 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03316-20
Straight-Arm Pulldown V·04316-20
Wide-Grip Lat Pulldown V·30316-20
Standing Lat Pulldown V·37316-20
One-Arm Seated Cable Row V·58316-20
Barbell Bent-Over Row V·05316-20
Prone Incline Dumbbell Curl V·01316-20
Behind-Back Cable Curl V·08316-20
Barbell Preacher Curl V·01316-20
Barbell Curl V·06316-20
Rope Cable Hammer Curl V·05216-20
Barbell Wrist Curl V·01216-20
Barbell Reverse Wrist Curl V·01216-20
Standing Calf Raise V·08316-20
Seated Calf Raise V·06316-20
Cable Toe Raise V·02216-20
STAGE CLEAR! TOTAL VOLUME44704–880 REPS

DAY 313 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Lying Cable Rear Delt Raise V·03316-20
Cable Lateral Raise V·39316-20
Cable Front Raise V·41316-20
Standing Dumbbell Shoulder Press Alternating Arms V·29316-20
Barbell Shoulder Press V·13316-20
Dumbbell Shrug V·10216-20
Barbell Shrug V·05316-20
Straight-Arm Pushdown V·03216-20
Cable Internal Rotation V·02216-20
Cable External Rotation V·03216-20
Hip Thrust V·03316-20
Rope Cable Crunch V·13316-20
Oblique Crunch V·03216-20
STAGE CLEAR! TOTAL VOLUME34544–680 REPS

DAY 410 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04316-20
One-Leg Leg Press V·01316-20
Front Squat V·04316-20
Squat V·04316-20
Lying Leg Curl V·04316-20
Walking Lunge V·06316-20
Romanian Deadlift V·03316-20
Seated Calf Raise V·06316-20
Standing Calf Raise V·08316-20
Cable Toe Raise V·02216-20
STAGE CLEAR! TOTAL VOLUME29464–580 REPS

WEEK 5

DAY 113 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1923-5
Reverse-Grip Bench Press V·1723-5
Incline Dumbbell Press V·1823-5
Dumbbell Flye V·1123-5
High-Pulley Cable Crossover V·0223-5
Close-Grip Bench Press V·1523-5
Dumbbell Overhead Triceps Extension V·0623-5
Barbell Lying Triceps Extension V·0623-5
Triceps Pressdown V·1023-5
Dumbbell Kickback V·0523-5
Smith Machine Hip Thrust V·0123-5
Smith Machine Crunch V·0523-5
Cable Oblique Pushdown V·0223-5
STAGE CLEAR! TOTAL VOLUME2678–130 REPS

DAY 216 MOVES · 32 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
Reverse-Grip Lat Pulldown V·3123-5
Straight-Arm Pulldown V·0423-5
Barbell Curl V·0623-5
Incline Dumbbell Curl V·0523-5
High Cable Curl V·1423-5
Prone Incline Dumbbell Curl V·0123-5
Hammer Curl V·0323-5
Barbell Wrist Curl V·0123-5
Barbell Reverse Wrist Curl V·0123-5
Standing Calf Raise V·0823-5
Seated Calf Raise V·0623-5
Cable Toe Raise V·0223-5
STAGE CLEAR! TOTAL VOLUME3296–160 REPS

DAY 313 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1323-5
Seated Dumbbell Shoulder Press V·0423-5
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
Straight-Arm Pushdown V·0323-5
Cable External Rotation V·0323-5
Cable Internal Rotation V·0223-5
Smith Machine Hip Thrust V·0123-5
Machine Crunch V·1023-5
Plank V·032to failure
STAGE CLEAR! TOTAL VOLUME2672–120 REPS

DAY 410 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Squat V·0423-5
Front Squat V·0423-5
Leg Press V·0223-5
Leg Extension V·0423-5
Walking Lunge V·0623-5
Romanian Deadlift V·0323-5
Lying Leg Curl V·0423-5
Seated Calf Raise V·0623-5
Leg Press Calf Raise V·0423-5
Cable Toe Raise V·0223-5
STAGE CLEAR! TOTAL VOLUME2060–100 REPS

WEEK 6

DAY 113 MOVES · 35 SETS

EXERCISESETSREPETITION RANGE
High-Pulley Cable Crossover V·02321-30
Low-Pulley Cable Crossover V·05321-30
Incline Dumbbell Flye V·08321-30
Dumbbell Bench Press V·01321-30
Bench Press V·19321-30
Dumbbell Kickback V·05321-30
Triceps Pressdown V·10221-30
Lying Cable Triceps Extension V·10221-30
Overhead Cable Triceps Extension (low pulley) V·15221-30
Close-Grip Bench Press V·15321-30
Hip Thrust V·03321-30
Crunch V·07321-30
Side Plank Reach Through V·062to failure
STAGE CLEAR! TOTAL VOLUME35693–990 REPS

DAY 216 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03321-30
Straight-Arm Pulldown V·04321-30
Wide-Grip Lat Pulldown V·30321-30
Standing Lat Pulldown V·37321-30
One-Arm Seated Cable Row V·58321-30
Barbell Bent-Over Row V·05321-30
Prone Incline Dumbbell Curl V·01321-30
Behind-Back Cable Curl V·08321-30
Barbell Preacher Curl V·01321-30
Barbell Curl V·06321-30
Rope Cable Hammer Curl V·05221-30
Barbell Wrist Curl V·01221-30
Barbell Reverse Wrist Curl V·01221-30
Standing Calf Raise V·08321-30
Seated Calf Raise V·06321-30
Cable Toe Raise V·02221-30
STAGE CLEAR! TOTAL VOLUME44924–1320 REPS

DAY 313 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Lying Cable Rear Delt Flye V·04321-30
Cable Lateral Raise V·39321-30
Cable Front Raise V·41321-30
Standing Dumbbell Shoulder Press Alternating Arms V·29321-30
Barbell Shoulder Press V·13321-30
Dumbbell Shrug V·10221-30
Barbell Shrug V·05321-30
Straight-Arm Pushdown V·03221-30
Cable Internal Rotation V·02221-30
Cable External Rotation V·03221-30
Hip Thrust V·03321-30
Rope Cable Crunch V·13321-30
Oblique Crunch V·03221-30
STAGE CLEAR! TOTAL VOLUME34714–1020 REPS

DAY 410 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04321-30
One-Leg Leg Press V·01321-30
Front Squat V·04321-30
Squat V·04321-30
Lying Leg Curl V·04321-30
Walking Lunge V·06321-30
Romanian Deadlift V·03321-30
Seated Calf Raise V·06321-30
Leg Press Calf Raise V·04321-30
Cable Toe Raise V·02221-30
STAGE CLEAR! TOTAL VOLUME29609–870 REPS

WEEK 7

DAY 113 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1926-8
Reverse-Grip Bench Press V·1726-8
Incline Dumbbell Press V·1826-8
Dumbbell Flye V·1126-8
High-Pulley Cable Crossover V·0226-8
Close-Grip Bench Press V·1526-8
Dumbbell Overhead Triceps Extension V·0626-8
Barbell Lying Triceps Extension V·0626-8
Triceps Pressdown V·1026-8
Dumbbell Kickback V·0526-8
Smith Machine Hip Thrust V·0126-8
Smith Machine Crunch V·0526-8
Cable Oblique Pushdown V·0226-8
STAGE CLEAR! TOTAL VOLUME26156–208 REPS

DAY 216 MOVES · 32 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
Reverse-Grip Lat Pulldown V·3126-8
Straight-Arm Pulldown V·0426-8
Barbell Curl V·0626-8
Incline Dumbbell Curl V·0526-8
High Cable Curl V·1426-8
Prone Incline Dumbbell Curl V·0126-8
Hammer Curl V·0326-8
Barbell Wrist Curl V·0126-8
Barbell Reverse Wrist Curl V·0126-8
Standing Calf Raise V·0826-8
Seated Calf Raise V·0626-8
Cable Toe Raise V·0226-8
STAGE CLEAR! TOTAL VOLUME32192–256 REPS

DAY 313 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1326-8
Seated Dumbbell Shoulder Press V·0426-8
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
Straight-Arm Pushdown V·0326-8
Cable External Rotation V·0326-8
Cable Internal Rotation V·0226-8
Smith Machine Hip Thrust V·0126-8
Machine Crunch V·1026-8
Plank V·032to failure
STAGE CLEAR! TOTAL VOLUME26144–192 REPS

DAY 410 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Squat V·0426-8
Front Squat V·0426-8
Leg Press V·0226-8
Leg Extension V·0426-8
Walking Lunge V·0626-8
Romanian Deadlift V·0326-8
Lying Leg Curl V·0426-8
Seated Calf Raise V·0626-8
Leg Press Calf Raise V·0426-8
Cable Toe Raise V·0226-8
STAGE CLEAR! TOTAL VOLUME20120–160 REPS

WEEK 8

DAY 113 MOVES · 35 SETS

EXERCISESETSREPETITION RANGE
High-Pulley Cable Crossover V·02316-20
Low-Pulley Cable Crossover V·05316-20
Incline Dumbbell Flye V·08316-20
Dumbbell Bench Press V·01316-20
Bench Press V·19316-20
Dumbbell Kickback V·05316-20
Triceps Pressdown V·10216-20
Lying Cable Triceps Extension V·10216-20
Overhead Cable Triceps Extension (low pulley) V·15216-20
Close-Grip Bench Press V·15316-20
Hip Thrust V·03316-20
Crunch V·07316-20
Side Plank Reach Through V·062to failure
STAGE CLEAR! TOTAL VOLUME35528–660 REPS

DAY 215 MOVES · 41 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03316-20
Wide-Grip Lat Pulldown V·30316-20
Standing Lat Pulldown V·37316-20
One-Arm Seated Cable Row V·58316-20
Barbell Bent-Over Row V·05316-20
Prone Incline Dumbbell Curl V·01316-20
Behind-Back Cable Curl V·08316-20
Barbell Preacher Curl V·01316-20
Barbell Curl V·06316-20
Rope Cable Hammer Curl V·05216-20
Barbell Wrist Curl V·01216-20
Barbell Reverse Wrist Curl V·01216-20
Standing Calf Raise V·08316-20
Seated Calf Raise V·06316-20
Cable Toe Raise V·02216-20
STAGE CLEAR! TOTAL VOLUME41656–820 REPS

DAY 313 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
One-Arm Cable Rear Delt Flye V·06316-20
Cable Lateral Raise V·39316-20
Cable Front Raise V·41316-20
Standing Dumbbell Shoulder Press Alternating Arms V·29316-20
Barbell Shoulder Press V·13316-20
Dumbbell Shrug V·10216-20
Barbell Shrug V·05316-20
Straight-Arm Pushdown V·03216-20
Cable Internal Rotation V·02216-20
Cable External Rotation V·03216-20
Hip Thrust V·03316-20
Rope Cable Crunch V·13316-20
Oblique Crunch V·03216-20
STAGE CLEAR! TOTAL VOLUME34544–680 REPS

DAY 410 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04316-20
One-Leg Leg Press V·01316-20
Front Squat V·04316-20
Squat V·04316-20
Lying Leg Curl V·04316-20
Walking Lunge V·06316-20
Romanian Deadlift V·03316-20
Seated Calf Raise V·06316-20
Leg Press Calf Raise V·04316-20
Cable Toe Raise V·02216-20
STAGE CLEAR! TOTAL VOLUME29464–580 REPS

WEEK 9

DAY 113 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1929-11
Reverse-Grip Bench Press V·1729-11
Incline Dumbbell Press V·1829-11
Dumbbell Flye V·1129-11
High-Pulley Cable Crossover V·0229-11
Close-Grip Bench Press V·1529-11
Dumbbell Overhead Triceps Extension V·0629-11
Barbell Lying Triceps Extension V·0629-11
Triceps Pressdown V·1029-11
Dumbbell Kickback V·0529-11
Smith Machine Hip Thrust V·0129-11
Smith Machine Crunch V·0529-11
Cable Oblique Pushdown V·0229-11
STAGE CLEAR! TOTAL VOLUME26234–286 REPS

DAY 216 MOVES · 32 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
Reverse-Grip Lat Pulldown V·3129-11
Straight-Arm Pulldown V·0429-11
Barbell Curl V·0629-11
Incline Dumbbell Curl V·0529-11
High Cable Curl V·1429-11
Prone Incline Dumbbell Curl V·0129-11
Hammer Curl V·0329-11
Barbell Wrist Curl V·0129-11
Barbell Reverse Wrist Curl V·0129-11
Standing Calf Raise V·0829-11
Seated Calf Raise V·0629-11
Cable Toe Raise V·0229-11
STAGE CLEAR! TOTAL VOLUME32288–352 REPS

DAY 313 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1329-11
Seated Dumbbell Shoulder Press V·0429-11
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
Straight-Arm Pushdown V·0329-11
Cable External Rotation V·0329-11
Cable Internal Rotation V·0229-11
Hanging Leg Raise V·0529-11
Standing Cable Crunch V·1229-11
Cable Woodchopper V·0229-11
STAGE CLEAR! TOTAL VOLUME26234–286 REPS

DAY 410 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Squat V·0429-11
Front Squat V·0429-11
Leg Press V·0229-11
Leg Extension V·0429-11
Walking Lunge V·0629-11
Romanian Deadlift V·0329-11
Lying Leg Curl V·0429-11
Seated Calf Raise V·0629-11
Leg Press Calf Raise V·0429-11
Cable Toe Raise V·0229-11
STAGE CLEAR! TOTAL VOLUME20180–220 REPS

WEEK 10

DAY 113 MOVES · 35 SETS

EXERCISESETSREPETITION RANGE
High-Pulley Cable Crossover V·02312-15
Low-Pulley Cable Crossover V·05312-15
Incline Dumbbell Flye V·08312-15
Dumbbell Bench Press V·01312-15
Bench Press V·19312-15
Dumbbell Kickback V·05312-15
Triceps Pressdown V·10212-15
Lying Cable Triceps Extension V·10212-15
Overhead Cable Triceps Extension (low pulley) V·15212-15
Close-Grip Bench Press V·15312-15
Hanging Leg Raise V·05312-15
Decline Crunch V·09312-15
Side Plank Reach Through V·062to failure
STAGE CLEAR! TOTAL VOLUME35396–495 REPS

DAY 216 MOVES · 43 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03312-15
Straight-Arm Pulldown V·04212-15
Wide-Grip Lat Pulldown V·30312-15
Standing Lat Pulldown V·37312-15
One-Arm Seated Cable Row V·58312-15
Barbell Bent-Over Row V·05312-15
Prone Incline Dumbbell Curl V·01312-15
Behind-Back Cable Curl V·08312-15
Barbell Preacher Curl V·01312-15
Barbell Curl V·06312-15
Rope Cable Hammer Curl V·05212-15
Barbell Wrist Curl V·01212-15
Barbell Reverse Wrist Curl V·01212-15
Standing Calf Raise V·08312-15
Seated Calf Raise V·06312-15
Cable Toe Raise V·02212-15
STAGE CLEAR! TOTAL VOLUME43516–645 REPS

DAY 313 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Lying Cable Rear Delt Flye V·04312-15
Cable Lateral Raise V·39312-15
Cable Front Raise V·41312-15
Standing Dumbbell Shoulder Press Alternating Arms V·29312-15
Barbell Shoulder Press V·13312-15
Dumbbell Shrug V·10212-15
Barbell Shrug V·05312-15
Straight-Arm Pushdown V·03212-15
Cable Internal Rotation V·02212-15
Cable External Rotation V·03212-15
Incline Reverse Crunch V·03312-15
Rope Cable Crunch V·13312-15
Dumbbell Side Bend V·03212-15
STAGE CLEAR! TOTAL VOLUME34408–510 REPS

DAY 410 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·04312-15
One-Leg Leg Press V·01312-15
Front Squat V·04312-15
Squat V·04312-15
Lying Leg Curl V·04312-15
Walking Lunge V·06312-15
Romanian Deadlift V·03312-15
Seated Calf Raise V·06312-15
Leg Press Calf Raise V·04312-15
Cable Toe Raise V·02212-15
STAGE CLEAR! TOTAL VOLUME29348–435 REPS