FAIL NOT FAIL PROGRAM (FNF) – WEEKS 1-4
4 WEEKs20 DAYs128 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Press V·18 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Crossover V·03 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Hanging Leg Raise V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Weighted Crunch V·03 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Oblique Pushdown V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 176–211 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Upright Row V·10 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Shrug V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Shrug V·02 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 182–218 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pulldown V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Close-Grip Bench Press V·15 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Triceps Pressdown V·10 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 212–257 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Deadlift V·03 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Lunge V·03 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Leg Curl V·04 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Standing Calf Raise V·08 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Seated Calf Raise V·06 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Leg Press Calf Raise V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 242–295 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Curl V·05 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Hammer Curl V·03 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Wrist Curl V·01 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 22 | 158–188 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Press V·18 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Crossover V·03 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Hanging Leg Raise V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Weighted Crunch V·03 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Oblique Pushdown V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 176–211 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Upright Row V·10 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Shrug V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Shrug V·02 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 182–218 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pulldown V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Close-Grip Bench Press V·15 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Triceps Pressdown V·10 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 212–257 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Deadlift V·03 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Lunge V·03 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Leg Curl V·04 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Standing Calf Raise V·08 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Seated Calf Raise V·06 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Leg Press Calf Raise V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 242–295 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Curl V·05 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Hammer Curl V·03 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Wrist Curl V·01 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 22 | 158–188 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Press V·18 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Crossover V·03 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Hanging Leg Raise V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Weighted Crunch V·03 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Oblique Pushdown V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 176–211 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Upright Row V·10 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Shrug V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Shrug V·02 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 182–218 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pulldown V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Close-Grip Bench Press V·15 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Triceps Pressdown V·10 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 212–257 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Deadlift V·03 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Lunge V·03 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Leg Curl V·04 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Standing Calf Raise V·08 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Seated Calf Raise V·06 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Leg Press Calf Raise V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 242–295 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Curl V·05 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Hammer Curl V·03 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Wrist Curl V·01 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 22 | 158–188 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Press V·18 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Crossover V·03 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Hanging Leg Raise V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Weighted Crunch V·03 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Cable Oblique Pushdown V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 176–211 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Upright Row V·10 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Shrug V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Shrug V·02 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 182–218 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Straight-Arm Pulldown V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Close-Grip Bench Press V·15 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Triceps Pressdown V·10 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 28 | 212–257 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Deadlift V·03 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Lunge V·03 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Leg Curl V·04 | 3 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Standing Calf Raise V·08 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Seated Calf Raise V·06 | 5 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Leg Press Calf Raise V·04 | 5 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 242–295 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Incline Dumbbell Curl V·05 | 4 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Hammer Curl V·03 | 4 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| Barbell Wrist Curl V·01 | 5 | 5 |
| DROP SETS — 1 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| DROP SETS — 1 · To failure | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 12-15 |
| REST PAUSE — 1 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 22 | 158–188 REPS |