FITTER, FASTER, LEANER
12 WEEKs48 DAYs452 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 | 3 |
| Bench Press V·19 | 3 | 8-10 |
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| Smith Machine Power Row V·30 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8-10 |
| Barbell Shoulder Press V·13 | 3 | 8-10 |
| Barbell Shrug V·05 | 3 | 8-10 |
| Rope Cable Crunch V·13 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 204–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 3 |
| Squat V·04 | 3 | 8-10 |
| Leg Press V·02 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8-10 |
| Barbell Curl V·06 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Standing Calf Raise V·08 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 195–246 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | sets x reps depends on what stage in Density Training you are at |
| Dumbbell Flye V·11 | 3 | 10-15 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 10-15 |
| Straight-Arm Pulldown V·04 | 3 | 10-15 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 10-15 |
| Dumbbell Lateral Raise V·45 | 3 | 10-15 |
| SUPERSET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 10-15 |
| Hanging Leg Raise V·05 | 3 | to failure |
| TRISET | ||
| Crossover Crunch V·01 | 3 | to failure |
| TRISET | ||
| Plank V·03 | 3 | 60 sec. |
| STAGE CLEAR! TOTAL VOLUME | 28 | 180–270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 3 | 10-15 |
| SUPERSET | ||
| Front Squat V·04 | 3 | 10-15 |
| Lying Leg Curl V·04 | 3 | 10-15 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 10-15 |
| Prone Incline Dumbbell Curl V·01 | 3 | 10-15 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 10-15 |
| Barbell Lying Triceps Extension V·06 | 3 | 10-15 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 3 | 10-15 |
| Seated Calf Raise V·06 | 3 | 10-15 |
| SUPERSET | ||
| Leg Press Calf Raise V·04 | 3 | 10-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 300–450 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 3 |
| Bench Press V·19 | 3 | 8-10 |
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| Smith Machine Power Row V·30 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8-10 |
| Barbell Shoulder Press V·13 | 3 | 8-10 |
| Barbell Shrug V·05 | 3 | 8-10 |
| Rope Cable Crunch V·13 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 204–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 3 |
| Squat V·04 | 3 | 8-10 |
| Leg Press V·02 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8-10 |
| Barbell Curl V·06 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Standing Calf Raise V·08 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 195–246 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | sets x reps depends on what phase of the Density Training you are in |
| Dumbbell Flye V·11 | 3 | 10-15 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 10-15 |
| Straight-Arm Pulldown V·04 | 3 | 10-15 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 10-15 |
| Dumbbell Lateral Raise V·45 | 3 | 10-15 |
| SUPERSET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 10-15 |
| Hanging Leg Raise V·05 | 3 | to failure |
| TRISET | ||
| Crossover Crunch V·01 | 3 | to failure |
| TRISET | ||
| Plank V·03 | 3 | 60 sec. |
| STAGE CLEAR! TOTAL VOLUME | 28 | 180–270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 3 | 10-15 |
| SUPERSET | ||
| Front Squat V·04 | 3 | 10-15 |
| Lying Leg Curl V·04 | 3 | 10-15 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 10-15 |
| Prone Incline Dumbbell Curl V·01 | 3 | 10-15 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 10-15 |
| Barbell Lying Triceps Extension V·06 | 3 | 10-15 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 3 | 10-15 |
| Seated Calf Raise V·06 | 3 | 10-15 |
| SUPERSET | ||
| Leg Press Calf Raise V·04 | 3 | 10-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 300–450 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 3 |
| Bench Press V·19 | 3 | 8-10 |
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| Smith Machine Power Row V·30 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8-10 |
| Barbell Shoulder Press V·13 | 3 | 8-10 |
| Barbell Shrug V·05 | 3 | 8-10 |
| Rope Cable Crunch V·13 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 204–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 3 |
| Squat V·04 | 3 | 8-10 |
| Leg Press V·02 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8-10 |
| Barbell Curl V·06 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Standing Calf Raise V·08 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 195–246 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | sets x reps depends on the pahe you are in of the Density Training program |
| Dumbbell Flye V·11 | 3 | 10-15 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 10-15 |
| Straight-Arm Pulldown V·04 | 3 | 10-15 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 10-15 |
| Dumbbell Lateral Raise V·45 | 3 | 10-15 |
| SUPERSET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 10-15 |
| Hanging Leg Raise V·05 | 3 | to failure |
| TRISET | ||
| Crossover Crunch V·01 | 3 | to failure |
| TRISET | ||
| Plank V·03 | 3 | 60 sec. |
| STAGE CLEAR! TOTAL VOLUME | 28 | 180–270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 3 | 10-15 |
| SUPERSET | ||
| Front Squat V·04 | 3 | 10-15 |
| Lying Leg Curl V·04 | 3 | 10-15 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 10-15 |
| Prone Incline Dumbbell Curl V·01 | 3 | 10-15 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 10-15 |
| Barbell Lying Triceps Extension V·06 | 3 | 10-15 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 3 | 10-15 |
| Seated Calf Raise V·06 | 3 | 10-15 |
| SUPERSET | ||
| Leg Press Calf Raise V·04 | 3 | 10-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 300–450 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 3 |
| Bench Press V·19 | 3 | 8-10 |
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| Smith Machine Power Row V·30 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 8-10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8-10 |
| Barbell Shoulder Press V·13 | 3 | 8-10 |
| Barbell Shrug V·05 | 3 | 8-10 |
| Rope Cable Crunch V·13 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 204–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 3 |
| Squat V·04 | 3 | 8-10 |
| Leg Press V·02 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8-10 |
| Barbell Curl V·06 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Standing Calf Raise V·08 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 195–246 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | sets x reps depends on the phase of Density Training you are in |
| Dumbbell Flye V·11 | 3 | 10-15 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 10-15 |
| Straight-Arm Pulldown V·04 | 3 | 10-15 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 10-15 |
| Dumbbell Lateral Raise V·45 | 3 | 10-15 |
| SUPERSET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 10-15 |
| Hanging Leg Raise V·05 | 3 | to failure |
| TRISET | ||
| Crossover Crunch V·01 | 3 | to failure |
| TRISET | ||
| Plank V·03 | 3 | 60 sec. |
| STAGE CLEAR! TOTAL VOLUME | 28 | 180–270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 3 | 10-15 |
| SUPERSET | ||
| Front Squat V·04 | 3 | 10-15 |
| Lying Leg Curl V·04 | 3 | 10-15 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 10-15 |
| Prone Incline Dumbbell Curl V·01 | 3 | 10-15 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 10-15 |
| Barbell Lying Triceps Extension V·06 | 3 | 10-15 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 3 | 10-15 |
| Seated Calf Raise V·06 | 3 | 10-15 |
| SUPERSET | ||
| Leg Press Calf Raise V·04 | 3 | 10-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 300–450 REPS |
WEEK 5
| 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 6
| 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 7
| 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 8
| 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 9
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 6-8 |
| Bench Press V·19 | 3 | 2-5 |
| Incline Dumbbell Press V·18 | 3 | 2-5 |
| Smith Machine Power Row V·30 | 3 | 6-8 |
| Barbell Bent-Over Row V·05 | 3 | 2-5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 2-5 |
| Barbell Shoulder Press V·13 | 3 | 2-5 |
| Barbell Shrug V·05 | 3 | 2-5 |
| Crunch Medicine Ball Throw V·06 | 3 | 6-9 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 84–157 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 6-8 |
| Squat V·04 | 3 | 2-5 |
| Leg Press V·02 | 3 | 2-5 |
| Triceps Pressdown V·10 | 3 | 2-5 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 2-5 |
| Barbell Curl V·06 | 3 | 2-5 |
| Barbell Preacher Curl V·01 | 3 | 2-5 |
| Standing Calf Raise V·08 | 3 | 6-9 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 66–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | sets x reps dependson what phase of Density Training you are in |
| Incline Dumbbell Flye V·08 | 3 | 21-30 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 21-30 |
| Straight-Arm Pulldown V·04 | 3 | 21-30 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 21-30 |
| Dumbbell Lateral Raise V·45 | 3 | 21-30 |
| SUPERSET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 21-30 |
| Cable Woodchopper V·02 | 3 | 21-30 |
| TRISET | ||
| Rope Cable Crunch V·13 | 3 | 21-30 |
| TRISET | ||
| Plank V·03 | 3 | 2 minutes |
| STAGE CLEAR! TOTAL VOLUME | 28 | 504–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 3 | 21-30 |
| SUPERSET | ||
| Front Squat V·04 | 3 | 21-30 |
| Lying Leg Curl V·04 | 3 | 21-30 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 21-30 |
| Triceps Pressdown V·10 | 3 | 21-30 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 21-30 |
| Barbell Preacher Curl V·01 | 3 | 21-30 |
| SUPERSET | ||
| Barbell Curl V·06 | 3 | 21-30 (EZ-bar) |
| Standing Calf Raise V·08 | 3 | 21-30 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 3 | 21-30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 567–810 REPS |
WEEK 10
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 6-8 |
| Bench Press V·19 | 3 | 2-5 |
| Incline Dumbbell Press V·18 | 3 | 2-5 |
| Smith Machine Power Row V·30 | 3 | 6-8 |
| Barbell Bent-Over Row V·05 | 3 | 2-5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 2-5 |
| Barbell Shoulder Press V·13 | 3 | 2-5 |
| Barbell Shrug V·05 | 3 | 2-5 |
| Crunch Medicine Ball Throw V·06 | 3 | 6-9 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 84–157 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 6-8 |
| Squat V·04 | 3 | 2-5 |
| Leg Press V·02 | 3 | 2-5 |
| Triceps Pressdown V·10 | 3 | 2-5 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 2-5 |
| Barbell Curl V·06 | 3 | 2-5 |
| Barbell Preacher Curl V·01 | 3 | 2-5 |
| Standing Calf Raise V·08 | 3 | 6-9 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 66–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | sets x reps dependson what phase of Density Training you are in |
| Incline Dumbbell Flye V·08 | 3 | 21-30 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 21-30 |
| Straight-Arm Pulldown V·04 | 3 | 21-30 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 21-30 |
| Dumbbell Lateral Raise V·45 | 3 | 21-30 |
| SUPERSET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 21-30 |
| Cable Woodchopper V·02 | 3 | 21-30 |
| TRISET | ||
| Rope Cable Crunch V·13 | 3 | 21-30 |
| TRISET | ||
| Plank V·03 | 3 | 2 minutes |
| STAGE CLEAR! TOTAL VOLUME | 28 | 504–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 3 | 21-30 |
| SUPERSET | ||
| Front Squat V·04 | 3 | 21-30 |
| Lying Leg Curl V·04 | 3 | 21-30 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 21-30 |
| Triceps Pressdown V·10 | 3 | 21-30 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 21-30 |
| Barbell Preacher Curl V·01 | 3 | 21-30 |
| SUPERSET | ||
| Barbell Curl V·06 | 3 | 21-30 (EZ Bar) |
| Standing Calf Raise V·08 | 3 | 21-30 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 3 | 21-30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 567–810 REPS |
WEEK 11
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 6-8 |
| Bench Press V·19 | 3 | 2-5 |
| Incline Dumbbell Press V·18 | 3 | 2-5 |
| Smith Machine Power Row V·30 | 3 | 6-8 |
| Barbell Bent-Over Row V·05 | 3 | 2-5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 2-5 |
| Barbell Shoulder Press V·13 | 3 | 2-5 |
| Barbell Shrug V·05 | 3 | 2-5 |
| Crunch Medicine Ball Throw V·06 | 3 | 6-9 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 84–157 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 6-8 |
| Squat V·04 | 3 | 2-5 |
| Leg Press V·02 | 3 | 2-5 |
| Triceps Pressdown V·10 | 3 | 2-5 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 2-5 |
| Barbell Curl V·06 | 3 | 2-5 |
| Barbell Preacher Curl V·01 | 3 | 2-5 |
| Standing Calf Raise V·08 | 3 | 6-9 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 66–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | Refer to Chart |
| Incline Dumbbell Flye V·08 | 3 | 21-30 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 21-30 |
| Straight-Arm Pulldown V·04 | 3 | 21-30 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 21-30 |
| Dumbbell Lateral Raise V·45 | 3 | 21-30 |
| SUPERSET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 21-30 |
| Cable Reverse Woodchopper V·03 | 3 | 21-30 |
| TRISET | ||
| Rope Cable Crunch V·13 | 3 | 21-30 |
| TRISET | ||
| Plank V·03 | 3 | 2 Minutes |
| STAGE CLEAR! TOTAL VOLUME | 28 | 504–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 3 | 21-30 |
| SUPERSET | ||
| Front Squat V·04 | 3 | 21-30 |
| Lying Leg Curl V·04 | 3 | 21-30 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 21-30 |
| Triceps Pressdown V·10 | 3 | 21-30 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 21-30 |
| Barbell Preacher Curl V·01 | 3 | 21-30 |
| SUPERSET | ||
| Barbell Curl V·06 | 3 | 21-30 |
| Standing Calf Raise V·08 | 3 | 21-30 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 3 | 21-30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 630–900 REPS |
WEEK 12
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Push-Up V·09 | 2 | 6-8 |
| Bench Press V·19 | 3 | 2-5 |
| Incline Dumbbell Press V·18 | 3 | 2-5 |
| Smith Machine Power Row V·30 | 3 | 6-8 |
| Barbell Bent-Over Row V·05 | 3 | 2-5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 2-5 |
| Barbell Shoulder Press V·13 | 3 | 2-5 |
| Barbell Shrug V·05 | 3 | 2-5 |
| Crunch Medicine Ball Throw V·06 | 3 | 6-9 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 84–157 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 6-8 |
| Squat V·04 | 3 | 2-5 |
| Leg Press V·02 | 3 | 2-5 |
| Triceps Pressdown V·10 | 3 | 2-5 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 2-5 |
| Barbell Curl V·06 | 3 | 2-5 |
| Barbell Preacher Curl V·01 | 3 | 2-5 |
| Standing Calf Raise V·08 | 3 | 6-9 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 66–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 1 | Refer to Chart |
| Incline Dumbbell Flye V·08 | 3 | 21-30 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 21-30 |
| Straight-Arm Pulldown V·04 | 3 | 21-30 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 21-30 |
| Dumbbell Lateral Raise V·45 | 3 | 21-30 |
| SUPERSET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 21-30 |
| Cable Woodchopper V·02 | 3 | 21-30 |
| TRISET | ||
| Rope Cable Crunch V·13 | 3 | 21-30 |
| TRISET | ||
| Plank V·03 | 3 | 2 Min |
| STAGE CLEAR! TOTAL VOLUME | 28 | 504–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 3 | 21-30 |
| SUPERSET | ||
| Front Squat V·04 | 3 | 21-30 |
| Lying Leg Curl V·04 | 3 | 21-30 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 21-30 |
| Triceps Pressdown V·10 | 3 | 21-30 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 21-30 |
| Barbell Preacher Curl V·01 | 3 | 21-30 |
| SUPERSET | ||
| Barbell Curl V·06 | 3 | 21-30 |
| Standing Calf Raise V·08 | 3 | 21-30 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 3 | 21-30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 630–900 REPS |