WORLD 2 · THE PLANS

FEEL THE BURN WORKOUT

1 WEEK4 DAYs37 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 112 MOVES · 37 SETS

EXERCISESETSREPETITION RANGE
Power Push-Up V·0935-8
Bench Press V·1936-8
Incline Dumbbell Press V·1836-8
SUPERSET
Incline Dumbbell Flye V·08320
High-Pulley Cable Crossover V·02325
Band Overhead Triceps Extension V·1135-8
Close-Grip Bench Press V·1536-8
Close-Grip Bench Press V·1526-8
Barbell Lying Triceps Extension V·06320
SUPERSET
Triceps Pressdown V·10320
Hip Thrust V·03410
SUPERSET
Crossover Crunch V·01420
STAGE CLEAR! TOTAL VOLUME37471–511 REPS

DAY 28 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Jump Squat V·0235
Squat V·0436-8
Dumbbell Lunge V·02320
Leg Extension V·04325
SUPERSET
Leg Curl V·04325
Romanian Deadlift V·03325
Standing Calf Raise V·08410
SUPERSET
Seated Calf Raise V·06430
STAGE CLEAR! TOTAL VOLUME26478–484 REPS

DAY 36 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Band Shoulder Press V·2535-8
Standing Dumbbell Shoulder Press Both Arms V·3036-8
SUPERSET
Dumbbell Lateral Raise V·45320
Standing Dumbbell Rear Delt Raise V·64325
Rope Cable Crunch V·13410
Oblique Cable Crunch V·01420
STAGE CLEAR! TOTAL VOLUME20288–303 REPS

DAY 411 MOVES · 38 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Power Row V·1835-8
Barbell Bent-Over Row V·0546-8
Wide-Grip Lat Pulldown V·3046-8
SUPERSET
Straight-Arm Pulldown V·04420
Seated Cable Row V·59325
Band Curl V·0338
Barbell Curl V·0636-8
Incline Dumbbell Curl V·05320
SUPERSET
Hammer Curl V·03320
Seated Calf Raise V·06410
SUPERSET
Leg Press Calf Raise V·04420
STAGE CLEAR! TOTAL VOLUME38500–531 REPS