FULL-BODY ASCENDING DROP SETS – DAYS 1-5
1 WEEK5 DAYs50 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 3 | 20, 10, 5 |
| Reverse-Grip Bent-Over Row V·03 | 3 | 20, 10, 5 |
| Deadlift V·03 | 3 | 20, 10, 5 |
| Barbell Shoulder Press V·13 | 3 | 20, 10, 5 |
| Barbell Shrug V·05 | 3 | 20, 10, 5 |
| Standing Calf Raise V·08 | 3 | 20, 10, 5 |
| Close-Grip Bench Press V·15 | 3 | 20, 10, 5 |
| Barbell Curl V·06 | 3 | 20, 10, 5 |
| Barbell Wrist Curl V·01 | 3 | 20, 10, 5 |
| Weighted Crunch V·03 | 3 | 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 350 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 3 | 20, 10, 5 |
| Straight-Arm Pulldown V·04 | 3 | 20, 10, 5 |
| Cable Step-Up V·02 | 3 | 20, 10, 5 |
| Lying Cable Rear Delt Flye V·04 | 3 | 20, 10, 5 |
| Straight-Arm Pushdown V·03 | 3 | 20, 10, 5 |
| Seated Calf Raise V·06 | 3 | 20, 10, 5 |
| Triceps Pressdown V·10 | 3 | 20, 10, 5 |
| High Cable Curl V·14 | 3 | 20, 10, 5 |
| Cable Reverse Wrist Curl V·06 | 3 | 20, 10, 5 |
| Rope Cable Crunch V·13 | 3 | 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 350 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 3 | 20, 10, 5 |
| Dumbbell Row V·15 | 3 | 20, 10, 5 |
| Walking Lunge V·06 | 3 | 20, 10, 5 |
| Dumbbell Lateral Raise V·45 | 3 | 20, 10, 5 |
| Dumbbell Shrug V·10 | 3 | 20, 10, 5 |
| Leg Press Calf Raise V·04 | 3 | 20, 10, 5 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 20, 10, 5 |
| Incline Dumbbell Curl V·05 | 3 | 20, 10, 5 |
| Dumbbell Wrist Curl V·03 | 3 | 20, 10, 5 |
| Hip Thrust V·03 | 3 | 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 350 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 3 | 20, 10, 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 20, 10, 5 |
| Squat V·04 | 3 | 20, 10, 5 |
| Standing Dumbbell Shoulder Press Both Arms V·30 | 3 | 20, 10, 5 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 20, 10, 5 |
| Seated Calf Raise V·06 | 3 | 20, 10, 5 |
| Lying Cable Triceps Extension V·10 | 3 | 20, 10, 5 |
| Hammer Curl V·03 | 3 | 20, 10, 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 20, 10, 5 |
| Cable Woodchopper V·02 | 3 | 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 350 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 20, 10, 5 |
| Standing Lat Pulldown V·37 | 3 | 20, 10, 5 |
| Romanian Deadlift V·03 | 3 | 20, 10, 5 |
| Dumbbell Upright Row V·10 | 3 | 20, 10, 5 |
| Dumbbell Behind-Back Upright Row V·14 | 3 | 20, 10, 5 |
| Standing Calf Raise V·08 | 3 | 20, 10, 5 |
| Dumbbell Kickback V·05 | 3 | 20, 10, 5 |
| Dumbbell Concentration Curl V·03 | 3 | 20, 10, 5 |
| Barbell Behind-Back Wrist Curl V·02 | 3 | 20, 10, 5 |
| Smith Machine Crunch V·05 | 3 | 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 350 REPS |