DUMBBELL FULL-BODY FIRE — WEEKS 1-4
4 WEEKs16 DAYs120 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 5 | 5 |
| Dumbbell Bent-Over Row V·13 | 5 | 5 |
| Dumbbell Deadlift V·05 | 5 | 5 |
| Dumbbell Shoulder Press V·04 | 5 | 5 |
| Dumbbell Shrug V·10 | 5 | 5 |
| Dumbbell One-Leg Standing Calf Raise V·15 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Seated Alternating Dumbbell Curl V·26 | 5 | 5 |
| Dumbbell Wrist Curl V·03 | 5 | 5 |
| Dumbbell Crunch V·03 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Bench Press V·27 | 10 | 10 |
| Incline Dumbbell Row V·121 | 10 | 10 |
| Dumbbell Face Pull V·01 | 10 | 10 |
| Dumbbell Shrug V·10 | 10 | 10 |
| Crunch V·07 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Goblet Squat V·01 | 10 | 10 |
| Dumbbell Standing Calf Raise V·05 | 10 | 10 |
| Dumbbell Kickback V·05 | 10 | 10 |
| Dumbbell Curl V·12 | 10 | 10 |
| Dumbbell Behind-Back Wrist Curl V·03 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 5 | 5 |
| One-Arm Dumbbell Straight-Arm Pullback V·02 | 5 | 5 |
| Dumbbell Bulgarian Split Squat V·01 | 5 | 5 |
| Dumbbell Lateral Raise V·45 | 5 | 5 |
| Dumbbell Behind-Back Shrug V·04 | 5 | 5 |
| Dumbbell Seated Calf Raise V·03 | 5 | 5 |
| Dumbbell Lying Triceps Extension V·16 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 5 | 5 |
| Dumbbell Reverse Wrist Curl V·03 | 5 | 5 |
| Hip Thrust V·03 Bodyweight only | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 5 | 5 |
| Dumbbell Bent-Over Row V·13 | 5 | 5 |
| Dumbbell Deadlift V·05 | 5 | 5 |
| Dumbbell Shoulder Press V·04 | 5 | 5 |
| Dumbbell Shrug V·10 | 5 | 5 |
| Dumbbell One-Leg Standing Calf Raise V·15 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Seated Alternating Dumbbell Curl V·26 | 5 | 5 |
| Dumbbell Wrist Curl V·03 | 5 | 5 |
| Dumbbell Crunch V·03 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Bench Press V·27 | 10 | 10 |
| Incline Dumbbell Row V·121 | 10 | 10 |
| Dumbbell Face Pull V·01 | 10 | 10 |
| Dumbbell Shrug V·10 | 10 | 10 |
| Crunch V·07 Bodyweight only | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Goblet Squat V·01 | 10 | 10 |
| Dumbbell Standing Calf Raise V·05 | 10 | 10 |
| Dumbbell Kickback V·05 | 10 | 10 |
| Dumbbell Curl V·12 | 10 | 10 |
| Dumbbell Behind-Back Wrist Curl V·03 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 5 | 5 |
| One-Arm Dumbbell Straight-Arm Pullback V·02 | 5 | 5 |
| Dumbbell Bulgarian Split Squat V·01 | 5 | 5 |
| Dumbbell Lateral Raise V·45 | 5 | 5 |
| Dumbbell Behind-Back Shrug V·04 | 5 | 5 |
| Dumbbell Seated Calf Raise V·03 | 5 | 5 |
| Dumbbell Lying Triceps Extension V·16 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 5 | 5 |
| Dumbbell Reverse Wrist Curl V·03 | 5 | 5 |
| Hip Thrust V·03 Bodyweight only | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 5 | 5 |
| Dumbbell Bent-Over Row V·13 | 5 | 5 |
| Dumbbell Deadlift V·05 | 5 | 5 |
| Dumbbell Shoulder Press V·04 | 5 | 5 |
| Dumbbell Shrug V·10 | 5 | 5 |
| Dumbbell One-Leg Standing Calf Raise V·15 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Seated Alternating Dumbbell Curl V·26 | 5 | 5 |
| Dumbbell Wrist Curl V·03 | 5 | 5 |
| Dumbbell Crunch V·03 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Bench Press V·27 | 10 | 10 |
| Incline Dumbbell Row V·121 | 10 | 10 |
| Dumbbell Face Pull V·01 | 10 | 10 |
| Dumbbell Shrug V·10 | 10 | 10 |
| Crunch V·07 Bodyweight only | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Goblet Squat V·01 | 10 | 10 |
| Dumbbell Standing Calf Raise V·05 | 10 | 10 |
| Dumbbell Kickback V·05 | 10 | 10 |
| Dumbbell Curl V·12 | 10 | 10 |
| Dumbbell Behind-Back Wrist Curl V·03 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 5 | 5 |
| One-Arm Dumbbell Straight-Arm Pullback V·02 | 5 | 5 |
| Dumbbell Bulgarian Split Squat V·01 | 5 | 5 |
| Dumbbell Lateral Raise V·45 | 5 | 5 |
| Dumbbell Behind-Back Shrug V·04 | 5 | 5 |
| Dumbbell Seated Calf Raise V·03 | 5 | 5 |
| Dumbbell Lying Triceps Extension V·16 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 5 | 5 |
| Dumbbell Reverse Wrist Curl V·03 | 5 | 5 |
| Hip Thrust V·03 Bodyweight only | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 5 | 5 |
| Dumbbell Bent-Over Row V·13 | 5 | 5 |
| Dumbbell Deadlift V·05 | 5 | 5 |
| Dumbbell Shoulder Press V·04 | 5 | 5 |
| Dumbbell Shrug V·10 | 5 | 5 |
| Dumbbell One-Leg Standing Calf Raise V·15 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Seated Alternating Dumbbell Curl V·26 | 5 | 5 |
| Dumbbell Wrist Curl V·03 | 5 | 5 |
| Dumbbell Crunch V·03 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Bench Press V·27 | 10 | 10 |
| Incline Dumbbell Row V·121 | 10 | 10 |
| Dumbbell Face Pull V·01 | 10 | 10 |
| Dumbbell Shrug V·10 | 10 | 10 |
| Crunch V·07 Bodyweight only | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Goblet Squat V·01 | 10 | 10 |
| Dumbbell Standing Calf Raise V·05 | 10 | 10 |
| Dumbbell Kickback V·05 | 10 | 10 |
| Dumbbell Curl V·12 | 10 | 10 |
| Dumbbell Behind-Back Wrist Curl V·03 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 5 | 5 |
| One-Arm Dumbbell Straight-Arm Pullback V·02 | 5 | 5 |
| Dumbbell Bulgarian Split Squat V·01 | 5 | 5 |
| Dumbbell Lateral Raise V·45 | 5 | 5 |
| Dumbbell Behind-Back Shrug V·04 | 5 | 5 |
| Dumbbell Seated Calf Raise V·03 | 5 | 5 |
| Dumbbell Lying Triceps Extension V·16 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 5 | 5 |
| Dumbbell Reverse Wrist Curl V·03 | 5 | 5 |
| Hip Thrust V·03 Bodyweight only | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |