FITTER, FASTER, LEANER – MONTH 2 WORKOUTS
4 WEEKs16 DAYs156 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
For all cardio workouts in the Fitter, Faster, Leaner program, refer to the .
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 4-5 |
| Bench Press V·19 | 3 | 6-7 |
| Incline Bench Press V·05 | 3 | 6-7 |
| Smith Machine Power Row V·30 | 3 | 4-5 |
| Barbell Bent-Over Row V·05 | 3 | 6-7 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 6-7 |
| Barbell Shoulder Press V·13 | 3 | 6-7 |
| Dumbbell Shrug V·10 | 3 | 6-7 |
| Decline Crunch V·09 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 158–193 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 4-5 |
| Squat V·04 | 3 | 6-7 |
| Dumbbell Lunge V·02 | 3 | 6-7 |
| Triceps Pressdown V·10 | 3 | 6-7 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-7 |
| Barbell Curl V·06 | 3 | 6-7 |
| Incline Dumbbell Curl V·05 | 3 | 6-7 |
| Standing Calf Raise V·08 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 150–183 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | sets x reps depends on the phase of the Density Training you are in |
| Barbell Bent-Over Row V·05 | 3 | 16-20 |
| SUPERSET | ||
| Bench Press V·19 | 3 | 16-20 |
| Seated Cable Row V·59 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 3 | 16-20 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 16-20 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 16-20 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 3 | 16-20 |
| Hip Thrust V·03 | 3 | to failure |
| TRISET | ||
| Crunch V·07 | 3 | to failure |
| TRISET | ||
| Plank V·03 | 3 | 90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 34 | 384–480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Curl V·04 | 3 | 16-20 |
| SUPERSET | ||
| Leg Extension V·04 | 3 | 16-20 |
| Squat V·04 | 3 | 16-20 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 16-20 |
| Incline Dumbbell Curl V·05 | 3 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 16-20 |
| Triceps Pressdown V·10 | 3 | 16-20 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 3 | 16-20 |
| Seated Calf Raise V·06 | 3 | 16-20 |
| SUPERSET | ||
| Leg Press Calf Raise V·04 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 480–600 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 4-5 |
| Bench Press V·19 | 3 | 6-7 |
| Incline Bench Press V·05 | 3 | 6-7 |
| Smith Machine Power Row V·30 | 3 | 4-5 |
| Barbell Bent-Over Row V·05 | 3 | 6-7 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 6-7 |
| Barbell Shoulder Press V·13 | 3 | 6-7 |
| Dumbbell Shrug V·10 | 3 | 6-7 |
| Decline Crunch V·09 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 158–193 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 4-5 |
| Squat V·04 | 3 | 6-7 |
| Dumbbell Lunge V·02 | 3 | 6-7 |
| Triceps Pressdown V·10 | 3 | 6-7 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-7 |
| Barbell Curl V·06 | 3 | 6-7 |
| Incline Dumbbell Curl V·05 | 3 | 6-7 |
| Standing Calf Raise V·08 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 150–183 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | sets x reps depends on the phase of the Density Training you are in |
| Barbell Bent-Over Row V·05 | 3 | 16-20 |
| SUPERSET | ||
| Bench Press V·19 | 3 | 16-20 |
| Seated Cable Row V·59 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 3 | 16-20 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 16-20 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 16-20 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 3 | 16-20 |
| Hip Thrust V·03 | 3 | to failure |
| TRISET | ||
| Crunch V·07 | 3 | to failure |
| TRISET | ||
| Plank V·03 | 3 | 90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 34 | 384–480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Curl V·04 | 3 | 16-20 |
| SUPERSET | ||
| Leg Extension V·04 | 3 | 16-20 |
| Squat V·04 | 3 | 16-20 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 16-20 |
| Incline Dumbbell Curl V·05 | 3 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 16-20 |
| Triceps Pressdown V·10 | 3 | 16-20 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 3 | 16-20 |
| Seated Calf Raise V·06 | 3 | 16-20 |
| SUPERSET | ||
| Leg Press Calf Raise V·04 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 480–600 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 4-5 |
| Bench Press V·19 | 3 | 6-7 |
| Incline Bench Press V·05 | 3 | 6-7 |
| Smith Machine Power Row V·30 | 3 | 4-5 |
| Barbell Bent-Over Row V·05 | 3 | 6-7 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 6-7 |
| Barbell Shoulder Press V·13 | 3 | 6-7 |
| Dumbbell Shrug V·10 | 3 | 6-7 |
| Decline Crunch V·09 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 158–193 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 4-5 |
| Squat V·04 | 3 | 6-7 |
| Dumbbell Lunge V·02 | 3 | 6-7 |
| Triceps Pressdown V·10 | 3 | 6-7 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-7 |
| Barbell Curl V·06 | 3 | 6-7 |
| Incline Dumbbell Curl V·05 | 3 | 6-7 |
| Standing Calf Raise V·08 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 150–183 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | sets x reps depends on the phase of the Density Training you are in |
| Barbell Bent-Over Row V·05 | 3 | 16-20 |
| SUPERSET | ||
| Bench Press V·19 | 3 | 16-20 |
| Seated Cable Row V·59 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 3 | 16-20 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 16-20 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 16-20 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 3 | 16-20 |
| Hip Thrust V·03 | 3 | to failure |
| TRISET | ||
| Crunch V·07 | 3 | to failure |
| TRISET | ||
| Plank V·03 | 3 | 90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 34 | 384–480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Curl V·04 | 3 | 16-20 |
| SUPERSET | ||
| Leg Extension V·04 | 3 | 16-20 |
| Squat V·04 | 3 | 16-20 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 16-20 |
| Incline Dumbbell Curl V·05 | 3 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 16-20 |
| Triceps Pressdown V·10 | 3 | 16-20 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 3 | 16-20 |
| Seated Calf Raise V·06 | 3 | 16-20 |
| SUPERSET | ||
| Leg Press Calf Raise V·04 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 480–600 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 4-5 |
| Bench Press V·19 | 3 | 6-7 |
| Incline Bench Press V·05 | 3 | 6-7 |
| Smith Machine Power Row V·30 | 3 | 4-5 |
| Barbell Bent-Over Row V·05 | 3 | 6-7 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 6-7 |
| Barbell Shoulder Press V·13 | 3 | 6-7 |
| Dumbbell Shrug V·10 | 3 | 6-7 |
| Decline Crunch V·09 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 158–193 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 4-5 |
| Squat V·04 | 3 | 6-7 |
| Dumbbell Lunge V·02 | 3 | 6-7 |
| Triceps Pressdown V·10 | 3 | 6-7 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-7 |
| Barbell Curl V·06 | 3 | 6-7 |
| Incline Dumbbell Curl V·05 | 3 | 6-7 |
| Standing Calf Raise V·08 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 150–183 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | sets x reps depends on the phase of the Density Training you are in |
| Barbell Bent-Over Row V·05 | 3 | 16-20 |
| SUPERSET | ||
| Bench Press V·19 | 3 | 16-20 |
| Seated Cable Row V·59 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 3 | 16-20 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 16-20 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 16-20 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 3 | 16-20 |
| Hip Thrust V·03 | 3 | to failure |
| TRISET | ||
| Crunch V·07 | 3 | to failure |
| TRISET | ||
| Plank V·03 | 3 | 90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 34 | 384–480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Curl V·04 | 3 | 16-20 |
| SUPERSET | ||
| Leg Extension V·04 | 3 | 16-20 |
| Squat V·04 | 3 | 16-20 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 16-20 |
| Incline Dumbbell Curl V·05 | 3 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 16-20 |
| Triceps Pressdown V·10 | 3 | 16-20 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 3 | 16-20 |
| Seated Calf Raise V·06 | 3 | 16-20 |
| SUPERSET | ||
| Leg Press Calf Raise V·04 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 480–600 REPS |