FULL-BODY APRE STRENGTH CHALLENGE
3 WEEKs18 DAYs174 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 10, 10, failure, failure |
| Dumbbell Flye V·11 | 4 | 10, 10, failure, failure |
| Wide-Grip Lat Pulldown V·30 | 4 | 10, 10, failure, failure |
| Standing Calf Raise V·08 | 4 | 10, 10, failure, failure |
| Barbell Shoulder Press V·13 | 4 | 10, 10, failure, failure |
| Barbell Shrug V·05 | 4 | 10, 10, failure, failure |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 10, 10, failure, failure |
| Barbell Curl V·06 | 4 | 10, 10, failure, failure |
| Barbell Wrist Curl V·01 | 4 | 10, 10, failure, failure |
| Crunch V·07 | 4 | 10, 10, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 10, 10, failure, failure |
| Barbell Bent-Over Row V·05 | 4 | 10, 10, failure, failure |
| Barbell Reverse Lunge V·02 | 4 | 10, 10, failure, failure |
| Dumbbell Lateral Raise V·45 | 4 | 10, 10, failure, failure |
| Straight-Arm Pushdown V·03 | 4 | 10, 10, failure, failure |
| Seated Calf Raise V·06 | 4 | 10, 10, failure, failure |
| Close-Grip Bench Press V·15 | 4 | 10, 10, failure, failure |
| Dumbbell Concentration Curl V·03 | 4 | 10, 10, failure, failure |
| Barbell Reverse Wrist Curl V·01 | 4 | 10, 10, failure, failure |
| Hip Thrust V·03 | 4 | 10, 10, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 10, 10, failure, failure |
| Reverse-Grip Bench Press V·17 | 4 | 10, 10, failure, failure |
| Straight-Arm Pulldown V·04 | 4 | 10, 10, failure, failure |
| Leg Press Calf Raise V·04 | 4 | 10, 10, failure, failure |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 10, 10, failure, failure |
| Barbell Behind-Back Shrug V·02 | 4 | 10, 10, failure, failure |
| Triceps Pressdown V·10 | 4 | 10, 10, failure, failure |
| Incline Dumbbell Curl V·05 | 4 | 10, 10, failure, failure |
| Woodchopper V·02 | 4 | 10, 10, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 10, 10, failure, failure |
| Dumbbell Flye V·11 | 4 | 10, 10, failure, failure |
| Wide-Grip Lat Pulldown V·30 | 4 | 10, 10, failure, failure |
| Standing Calf Raise V·08 | 4 | 10, 10, failure, failure |
| Barbell Shoulder Press V·13 | 4 | 10, 10, failure, failure |
| Barbell Shrug V·05 | 4 | 10, 10, failure, failure |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 10, 10, failure, failure |
| Barbell Curl V·06 | 4 | 10, 10, failure, failure |
| Barbell Wrist Curl V·01 | 4 | 10, 10, failure, failure |
| Crunch V·07 | 4 | 10, 10, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 10, 10, failure, failure |
| Barbell Bent-Over Row V·05 | 4 | 10, 10, failure, failure |
| Barbell Reverse Lunge V·02 | 4 | 10, 10, failure, failure |
| Dumbbell Lateral Raise V·45 | 4 | 10, 10, failure, failure |
| Straight-Arm Pushdown V·03 | 4 | 10, 10, failure, failure |
| Seated Calf Raise V·06 | 4 | 10, 10, failure, failure |
| Close-Grip Bench Press V·15 | 4 | 10, 10, failure, failure |
| Dumbbell Concentration Curl V·03 | 4 | 10, 10, failure, failure |
| Barbell Reverse Wrist Curl V·01 | 4 | 10, 10, failure, failure |
| Hip Thrust V·03 | 4 | 10, 10, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 10, 10, failure, failure |
| Reverse-Grip Bench Press V·17 | 4 | 10, 10, failure, failure |
| Straight-Arm Pulldown V·04 | 4 | 10, 10, failure, failure |
| Leg Press Calf Raise V·04 | 4 | 10, 10, failure, failure |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 10, 10, failure, failure |
| Barbell Behind-Back Shrug V·02 | 4 | 10, 10, failure, failure |
| Triceps Pressdown V·10 | 4 | 10, 10, failure, failure |
| Incline Dumbbell Curl V·05 | 4 | 10, 10, failure, failure |
| Woodchopper V·02 | 4 | 10, 10, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | — |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 6, 6, failure, failure |
| Dumbbell Flye V·11 | 4 | 6, 6, failure, failure |
| Wide-Grip Lat Pulldown V·30 | 4 | 6, 6, failure, failure |
| Standing Calf Raise V·08 | 4 | 6, 6, failure, failure |
| Barbell Shoulder Press V·13 | 4 | 6, 6, failure, failure |
| Barbell Shrug V·05 | 4 | 6, 6, failure, failure |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 6, 6, failure, failure |
| Barbell Curl V·06 | 4 | 6, 6, failure, failure |
| Barbell Wrist Curl V·01 | 4 | 6, 6, failure, failure |
| Crunch V·07 | 4 | 6, 6, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6, 6, failure, failure |
| Barbell Bent-Over Row V·05 | 4 | 6, 6, failure, failure |
| Barbell Reverse Lunge V·02 | 4 | 6, 6, failure, failure |
| Dumbbell Lateral Raise V·45 | 4 | 6, 6, failure, failure |
| Straight-Arm Pushdown V·03 | 4 | 6, 6, failure, failure |
| Seated Calf Raise V·06 | 4 | 6, 6, failure, failure |
| Close-Grip Bench Press V·15 | 4 | 6, 6, failure, failure |
| Dumbbell Concentration Curl V·03 | 4 | 6, 6, failure, failure |
| Barbell Reverse Wrist Curl V·01 | 4 | 6, 6, failure, failure |
| Hip Thrust V·03 | 4 | 6, 6, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 6, 6, failure, failure |
| Reverse-Grip Bench Press V·17 | 4 | 6, 6, failure, failure |
| Straight-Arm Pulldown V·04 | 4 | 6, 6, failure, failure |
| Leg Press Calf Raise V·04 | 4 | 6, 6, failure, failure |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 6, 6, failure, failure |
| Barbell Behind-Back Shrug V·02 | 4 | 6, 6, failure, failure |
| Triceps Pressdown V·10 | 4 | 6, 6, failure, failure |
| Incline Dumbbell Curl V·05 | 4 | 6, 6, failure, failure |
| Woodchopper V·02 | 4 | 6, 6, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 6, 6, failure, failure |
| Dumbbell Flye V·11 | 4 | 6, 6, failure, failure |
| Wide-Grip Lat Pulldown V·30 | 4 | 6, 6, failure, failure |
| Standing Calf Raise V·08 | 4 | 6, 6, failure, failure |
| Barbell Shoulder Press V·13 | 4 | 6, 6, failure, failure |
| Barbell Shrug V·05 | 4 | 6, 6, failure, failure |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 6, 6, failure, failure |
| Barbell Curl V·06 | 4 | 6, 6, failure, failure |
| Barbell Wrist Curl V·01 | 4 | 6, 6, failure, failure |
| Crunch V·07 | 4 | 6, 6, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6, 6, failure, failure |
| Barbell Bent-Over Row V·05 | 4 | 6, 6, failure, failure |
| Barbell Reverse Lunge V·02 | 4 | 6, 6, failure, failure |
| Dumbbell Lateral Raise V·45 | 4 | 6, 6, failure, failure |
| Straight-Arm Pushdown V·03 | 4 | 6, 6, failure, failure |
| Seated Calf Raise V·06 | 4 | 6, 6, failure, failure |
| Close-Grip Bench Press V·15 | 4 | 6, 6, failure, failure |
| Dumbbell Concentration Curl V·03 | 4 | 6, 6, failure, failure |
| Barbell Reverse Wrist Curl V·01 | 4 | 6, 6, failure, failure |
| Hip Thrust V·03 | 4 | 6, 6, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 6, 6, failure, failure |
| Reverse-Grip Bench Press V·17 | 4 | 6, 6, failure, failure |
| Straight-Arm Pulldown V·04 | 4 | 6, 6, failure, failure |
| Leg Press Calf Raise V·04 | 4 | 6, 6, failure, failure |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 6, 6, failure, failure |
| Barbell Behind-Back Shrug V·02 | 4 | 6, 6, failure, failure |
| Triceps Pressdown V·10 | 4 | 6, 6, failure, failure |
| Incline Dumbbell Curl V·05 | 4 | 6, 6, failure, failure |
| Woodchopper V·02 | 4 | 6, 6, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | — |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 4, 4, failure, failure |
| Dumbbell Flye V·11 | 4 | 4, 4, failure, failure |
| Wide-Grip Lat Pulldown V·30 | 4 | 4, 4, failure, failure |
| Standing Calf Raise V·08 | 4 | 4, 4, failure, failure |
| Barbell Shoulder Press V·13 | 4 | 4, 4, failure, failure |
| Barbell Shrug V·05 | 4 | 4, 4, failure, failure |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 4, 4, failure, failure |
| Barbell Curl V·06 | 4 | 4, 4, failure, failure |
| Barbell Wrist Curl V·01 | 4 | 4, 4, failure, failure |
| Crunch V·07 | 4 | 4, 4, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 4, 4, failure, failure |
| Barbell Bent-Over Row V·05 | 4 | 4, 4, failure, failure |
| Barbell Reverse Lunge V·02 | 4 | 4, 4, failure, failure |
| Dumbbell Lateral Raise V·45 | 4 | 4, 4, failure, failure |
| Straight-Arm Pushdown V·03 | 4 | 4, 4, failure, failure |
| Seated Calf Raise V·06 | 4 | 4, 4, failure, failure |
| Close-Grip Bench Press V·15 | 4 | 4, 4, failure, failure |
| Dumbbell Concentration Curl V·03 | 4 | 4, 4, failure, failure |
| Barbell Reverse Wrist Curl V·01 | 4 | 4, 4, failure, failure |
| Hip Thrust V·03 | 4 | 4, 4, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 4, 4, failure, failure |
| Reverse-Grip Bench Press V·17 | 4 | 4, 4, failure, failure |
| Straight-Arm Pulldown V·04 | 4 | 4, 4, failure, failure |
| Leg Press Calf Raise V·04 | 4 | 4, 4, failure, failure |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 4, 4, failure, failure |
| Barbell Behind-Back Shrug V·02 | 4 | 4, 4, failure, failure |
| Triceps Pressdown V·10 | 4 | 4, 4, failure, failure |
| Incline Dumbbell Curl V·05 | 4 | 4, 4, failure, failure |
| Woodchopper V·02 | 4 | 4, 4, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 4, 4, failure, failure |
| Dumbbell Flye V·11 | 4 | 4, 4, failure, failure |
| Wide-Grip Lat Pulldown V·30 | 4 | 4, 4, failure, failure |
| Standing Calf Raise V·08 | 4 | 4, 4, failure, failure |
| Barbell Shoulder Press V·13 | 4 | 4, 4, failure, failure |
| Barbell Shrug V·05 | 4 | 4, 4, failure, failure |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 4, 4, failure, failure |
| Barbell Curl V·06 | 4 | 4, 4, failure, failure |
| Barbell Wrist Curl V·01 | 4 | 4, 4, failure, failure |
| Crunch V·07 | 4 | 4, 4, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 4, 4, failure, failure |
| Barbell Bent-Over Row V·05 | 4 | 4, 4, failure, failure |
| Barbell Reverse Lunge V·02 | 4 | 4, 4, failure, failure |
| Dumbbell Lateral Raise V·45 | 4 | 4, 4, failure, failure |
| Straight-Arm Pushdown V·03 | 4 | 4, 4, failure, failure |
| Seated Calf Raise V·06 | 4 | 4, 4, failure, failure |
| Close-Grip Bench Press V·15 | 4 | 4, 4, failure, failure |
| Dumbbell Concentration Curl V·03 | 4 | 4, 4, failure, failure |
| Barbell Reverse Wrist Curl V·01 | 4 | 4, 4, failure, failure |
| Hip Thrust V·03 | 4 | 4, 4, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 4, 4, failure, failure |
| Reverse-Grip Bench Press V·17 | 4 | 4, 4, failure, failure |
| Straight-Arm Pulldown V·04 | 4 | 4, 4, failure, failure |
| Leg Press Calf Raise V·04 | 4 | 4, 4, failure, failure |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 4, 4, failure, failure |
| Barbell Behind-Back Shrug V·02 | 4 | 4, 4, failure, failure |
| Triceps Pressdown V·10 | 4 | 4, 4, failure, failure |
| Incline Dumbbell Curl V·05 | 4 | 4, 4, failure, failure |
| Woodchopper V·02 | 4 | 4, 4, failure, failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | — |