WORLD 2 · THE PLANS

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4 WEEKs20 DAYs128 MOVESREADY

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

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WEEK 1

DAY 15 MOVES · 5 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Incline Dumbbell Press V·18110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Crossover V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Hip Thrust V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rope Cable Crunch V·13110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME5275 REPS

DAY 27 MOVES · 7 SETS

EXERCISESETSREPETITION RANGE
Squat V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Press V·02110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Extension V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Romanian Deadlift V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Lying Leg Curl V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Standing Calf Raise V·08110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Seated Calf Raise V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME7385 REPS

DAY 35 MOVES · 5 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Wide-Grip Lat Pulldown V·30110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Straight-Arm Pulldown V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Crunch V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Oblique Pushdown V·02110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME5275 REPS

DAY 47 MOVES · 7 SETS

EXERCISESETSREPETITION RANGE
Seated Dumbbell Shoulder Press V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Lateral Raise V·45110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Rear Delt Flye V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Shrug V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Behind-Back Shrug V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Seated Calf Raise V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Press Calf Raise V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME7385 REPS

DAY 58 MOVES · 8 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·15110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Triceps Pressdown V·10110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Overhead Cable Triceps Extension (high pulley) V·13110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Curl V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Incline Dumbbell Curl V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Prone Incline Dumbbell Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Reverse Wrist Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Wrist Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME8440 REPS

WEEK 2

DAY 15 MOVES · 5 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Incline Dumbbell Press V·18110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Crossover V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Hip Thrust V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rope Cable Crunch V·13110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME5275 REPS

DAY 27 MOVES · 7 SETS

EXERCISESETSREPETITION RANGE
Squat V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Press V·02110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Extension V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Romanian Deadlift V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Lying Leg Curl V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Standing Calf Raise V·08110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Seated Calf Raise V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME7385 REPS

DAY 35 MOVES · 5 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Wide-Grip Lat Pulldown V·30110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Straight-Arm Pulldown V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Crunch V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Oblique Pushdown V·02110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME5275 REPS

DAY 47 MOVES · 7 SETS

EXERCISESETSREPETITION RANGE
Seated Dumbbell Shoulder Press V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Lateral Raise V·45110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Rear Delt Flye V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Shrug V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Behind-Back Shrug V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Seated Calf Raise V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Press Calf Raise V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME7385 REPS

DAY 58 MOVES · 8 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·15110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Triceps Pressdown V·10110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Overhead Cable Triceps Extension (high pulley) V·13110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Curl V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Incline Dumbbell Curl V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Prone Incline Dumbbell Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Reverse Wrist Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Wrist Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME8440 REPS

WEEK 3

DAY 15 MOVES · 5 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Incline Dumbbell Press V·18110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Crossover V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Hip Thrust V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rope Cable Crunch V·13110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME5275 REPS

DAY 27 MOVES · 7 SETS

EXERCISESETSREPETITION RANGE
Squat V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Press V·02110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Extension V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Romanian Deadlift V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Lying Leg Curl V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Standing Calf Raise V·08110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Seated Calf Raise V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME7385 REPS

DAY 35 MOVES · 5 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Wide-Grip Lat Pulldown V·30110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Straight-Arm Pulldown V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Crunch V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Oblique Pushdown V·02110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME5275 REPS

DAY 47 MOVES · 7 SETS

EXERCISESETSREPETITION RANGE
Seated Dumbbell Shoulder Press V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Lateral Raise V·45110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Rear Delt Flye V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Shrug V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Behind-Back Shrug V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Seated Calf Raise V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Press Calf Raise V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME7385 REPS

DAY 58 MOVES · 8 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·15110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Triceps Pressdown V·10110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Overhead Cable Triceps Extension (high pulley) V·13110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Curl V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Incline Dumbbell Curl V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Prone Incline Dumbbell Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Reverse Wrist Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Wrist Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME8440 REPS

WEEK 4

DAY 15 MOVES · 5 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Incline Dumbbell Press V·18110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Crossover V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Hip Thrust V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rope Cable Crunch V·13110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME5275 REPS

DAY 27 MOVES · 7 SETS

EXERCISESETSREPETITION RANGE
Squat V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Press V·02110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Extension V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Romanian Deadlift V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Lying Leg Curl V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Standing Calf Raise V·08110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Seated Calf Raise V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME7385 REPS

DAY 35 MOVES · 5 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Wide-Grip Lat Pulldown V·30110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Straight-Arm Pulldown V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Crunch V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Oblique Pushdown V·02110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME5275 REPS

DAY 47 MOVES · 7 SETS

EXERCISESETSREPETITION RANGE
Seated Dumbbell Shoulder Press V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Lateral Raise V·45110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cable Rear Delt Flye V·03110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Shrug V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Smith Machine Behind-Back Shrug V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Seated Calf Raise V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Leg Press Calf Raise V·04110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME7385 REPS

DAY 58 MOVES · 8 SETS

EXERCISESETSREPETITION RANGE
Close-Grip Bench Press V·15110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Triceps Pressdown V·10110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Overhead Cable Triceps Extension (high pulley) V·13110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Curl V·06110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Incline Dumbbell Curl V·05110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Prone Incline Dumbbell Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Reverse Wrist Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Wrist Curl V·01110, 9, 8, 7, 6, 5, 4, 3, 2, 1
STAGE CLEAR! TOTAL VOLUME8440 REPS