FULL-BODY MUSCLE MIX-UP – 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 | 2 | 7/7/7 |
| Barbell Bent-Over Row V·05 | 2 | 5/5/5 |
| Squat V·04 | 1 | 36-45 |
| Barbell Shoulder Press V·13 | 6 | 8, 5, 6, 6, 12, 15 |
| Dumbbell Shrug V·10 | 1 | 100 |
| Standing Calf Raise V·08 | 2 | 7/7/7 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 5/5/5 |
| Barbell Curl V·06 | 1 | 36-45 |
| Barbell Wrist Curl V·01 | 6 | 8, 5, 6, 6, 12, 15 |
| Crunch V·07 | 1 | 100 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 376–394 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 2 | 5/5/5 |
| Barbell Bent-Over Row V·05 | 2 | 7/7/7 |
| Squat V·04 | 6 | 8, 5, 6, 6, 12, 15 |
| Barbell Shoulder Press V·13 | 1 | 100 |
| Dumbbell Shrug V·10 | 1 | 36-45 |
| Standing Calf Raise V·08 | 2 | 5/5/5 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 7/7/7 |
| Barbell Curl V·06 | 6 | 8, 5, 6, 6, 12, 15 |
| Barbell Wrist Curl V·01 | 1 | 100 |
| Crunch V·07 | 1 | 36-45 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 376–394 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 1 | 36-45 |
| Barbell Bent-Over Row V·05 | 1 | 100 |
| Squat V·04 | 2 | 5/5/5 |
| Barbell Shoulder Press V·13 | 2 | 7/7/7 |
| Dumbbell Shrug V·10 | 6 | 8, 5, 6, 6, 12, 15 |
| Standing Calf Raise V·08 | 1 | 36-45 |
| Dumbbell Overhead Triceps Extension V·06 | 1 | 100 |
| Barbell Curl V·06 | 2 | 5/5/5 |
| Barbell Wrist Curl V·01 | 2 | 7/7/7 |
| Crunch V·07 | 6 | 8, 5, 6, 6, 12, 15 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 376–394 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 6 | 8, 5, 6, 6, 12, 15 |
| Barbell Bent-Over Row V·05 | 1 | 36-45 |
| Squat V·04 | 1 | 100 |
| Barbell Shoulder Press V·13 | 2 | 5/5/5 |
| Dumbbell Shrug V·10 | 2 | 7/7/7 |
| Standing Calf Raise V·08 | 6 | 8, 5, 6, 6, 12, 15 |
| Dumbbell Overhead Triceps Extension V·06 | 1 | 36-45 |
| Barbell Curl V·06 | 1 | 100 |
| Barbell Wrist Curl V·01 | 2 | 5/5/5 |
| Crunch V·07 | 2 | 7/7/7 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 376–394 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 1 | 100 |
| Barbell Bent-Over Row V·05 | 6 | 8, 5, 6, 6, 12, 15 |
| Squat V·04 | 2 | 7/7/7 |
| Barbell Shoulder Press V·13 | 1 | 36-45 |
| Dumbbell Shrug V·10 | 2 | 5/5/5 |
| Standing Calf Raise V·08 | 1 | 100 |
| Dumbbell Overhead Triceps Extension V·06 | 6 | 8, 5, 6, 6, 12, 15 |
| Barbell Curl V·06 | 2 | 7/7/7 |
| Barbell Wrist Curl V·01 | 1 | 36-45 |
| Crunch V·07 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 376–394 REPS |