FULL-BODY ALTERNATING FAILURE – DAYS 1-5
1 WEEK5 DAYs50 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Low-Pulley Cable Crossover V·04 | 3 | 12-15 |
| One-Arm Lat Pulldown V·27 | 3 | 12-15 |
| Step-Up V·05 | 3 | 12-15 |
| Standing One Arm Dumbbell Shoulder Press V·28 | 3 | 12-15 |
| One-Arm Dumbbell Shrug V·09 | 3 | 12-15 |
| One-Leg Standing Calf Raise V·16 | 3 | 12-15 |
| One-Arm Triceps Pressdown V·09 | 3 | 12-15 |
| One-Arm Cable Curl V·08 | 3 | 12-15 |
| Dumbbell Wrist Curl V·03 | 3 | 12-15 |
| Reverse Crunch V·01 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 360–450 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Smith Machine Bench Press V·38 | 3 | 16-20 |
| One-Arm Smith Machine Row V·27 | 3 | 16-20 |
| Smith Machine Reverse Lunge V·02 | 3 | 16-20 |
| Smith machine One-Arm Upright Row V·15 | 3 | 16-20 |
| One-Arm Smith Machine Shrug V·12 | 3 | 16-20 |
| One-Leg Seated Calf Raise V·05 | 3 | 16-20 |
| Smith Machine Close-Grip Bench Press V·33 | 3 | 16-20 |
| Smith Machine Drag Curl V·02 | 3 | 16-20 |
| Hand Gripper V·01 | 3 | 16-20 |
| Smith Machine Crunch V·05 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 480–600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm High-Pulley Cable Crossover V·01 | 3 | 12-15 |
| One-Arm Straight-Arm Pulldown V·03 | 3 | 12-15 |
| Walking Lunge V·06 | 3 | 12-15 |
| One-Arm Dumbbell Lateral Raise V·43 | 3 | 12-15 |
| One-Arm Straight-Arm Pushdown V·02 | 3 | 12-15 |
| One-Leg Leg Press Calf Raise V·01 | 3 | 12-15 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 12-15 |
| Dumbbell Concentration Curl V·03 | 3 | 12-15 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 12-15 |
| Hip Thrust V·03 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 360–450 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Cable Chest Press from Low Pulley V·72 | 3 | 6-8 |
| One-Arm Lat Pulldown V·27 | 3 | 6-8 |
| One-Leg Lying Leg Curl V·02 | 3 | 6-8 |
| One-Arm Cable Rear Delt Flye V·06 | 3 | 6-8 |
| One-Arm Cable Shrug V·03 | 3 | 6-8 |
| One-Leg Standing Calf Raise V·16 | 3 | 6-8 |
| One-Arm Dumbbell Lying Triceps Extension V·14 | 3 | 6-8 |
| One-Arm High Cable Curl V·13 | 3 | 6-8 |
| Dumbbell Wrist Curl V·03 | 3 | 6-8 |
| Rope Cable Crunch V·13 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 180–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leaning One Arm Dumbbell Flye V·40 | 3 | 12-15 |
| One-Arm Dumbbell Row V·14 | 3 | 12-15 |
| Cable Hamstring Raise V·08 | 3 | 12-15 |
| One-Arm Cable Shoulder Press V·26 | 3 | 12-15 |
| Dumbbell One Arm Upright Row V·08 | 3 | 12-15 |
| One-Leg Seated Calf Raise V·05 | 3 | 12-15 |
| Dumbbell Kickback V·05 | 3 | 12-15 |
| One Arm Hammer Curl V·01 | 3 | 12-15 |
| Cable Reverse Wrist Curl V·06 | 3 | 12-15 |
| Cable Woodchopper V·02 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 360–450 REPS |